864 Strength + Conditioning – NO WHINERS!
As Jesus was going up to Jerusalem, he took the twelve disciples aside privately and told them what was going to happen to him. “Listen,” he said, “we’re going up to Jerusalem, where the Son of Man will be betrayed to the leading priests and the teachers of religious law. They will sentence him to die. Then they will hand him over to the Romans to be mocked, flogged with a whip, and crucified. But on the third day he will be raised from the dead.”
No matter how devastating our struggles, disappointments, and troubles are, they are only temporary. No matter what happens to you, no matter the depth of tragedy or pain you face, no matter how death stalks you and your loved ones, the Resurrection promises you a future of immeasurable good.
Today’s WOD START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Pre WOD – Warm-up/Skill Work/Mobility /Goat Work
Today’s Skill Work – Work on a weakness today. TGU – Turkish Get Up / Loaded Bar Carry / Walk – AHAP
How much time do you spend conquering your weakness and making it your strength?
Reminder – April 864 Dues NLT April 1, 2018 – $25 Late Fee after April 1. Thank you very much! We appreciate you.
864 WOD – Strength + Conditioning
Conditioning – Today’s CF864 Training: 5 RFT
10 Bench Press / Floor Press
SC – 32kg./24kg.
25 DUs – scaled x3 singles
OH Plate Carry – 45/25 plate
RX Load Bench Press / Floor Press = Must be able to rack/unrack the bar without a spot. Body Weight on bar. Don’t load a weight that you can’t handle.
Abdominal Strength – 3 x 50 Flutter Kicks / 30 Second L-hold on Pull-up bar
RX = Load + Form. Scale based on your strength/fitness level.
Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated
864 STRONG Community news and upcoming events:
If you are interested in having your body fat analyzed at CF864 on the day of the Pump & Run – sign up on the board.
2018 CF864 Pump and Run – Saturday May 12. Start training now. Get signed up early.
We are restocked on honey. If you haven’t tried it you are missing out on some good local honey. Also we will have a fresh batch of fire roasted Silva Coffee this week.
Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!
Cars & Coffee – Saturday April 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery. Bring any private owned car and come hang out with us.
Silva Fire Roasted Coffee – Freshly roasted beans available at 864.
Check out CrossFit864 on Facebook/Instagram. Post your PRs.
Ladies Bible Study – Thursday (April 12) at 7:00p.m. at CF864. You are invited.
MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD. Check with Jay for details.
Check out “The Vestibule” Coffee House – now open in Clinton.
Vital Proteins Collagen – available at 864
Love where you live. Support your community. Support your fellow CrossFitters.
NEVER GIVE UP!
Janice and Jay