Tuesday 03.20.18

864 Strength + Conditioning 

But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!
-Galatians 5:22-23

“Self-control – what lies in our power to do, it lies in our power not to do.”

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 this week – Accumulate 3-5 minutes Jumping Rope – singles/doubles/triples
How much time do you spend conquering your weakness and making it your strength?

We are working hard on patching all of the holes in the concrete floor at the gym. These holes have made it hard to lift in certain areas due to not having good level footing. We are asking you to help us by never loading steel plates on a bar that you are going to drop – these lifts should only be performed with bumper plates (if you are unsure please ask.) Also good gym etiquette – NEVER drop and empty barbell and please don’t drop kettlebells. If we try hard we can still lift hard and heavy without destroying the floor. Thanks for your support! This is your gym!

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training / ADAM BROWN

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps


Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Time Cap on today’s WOD = 45 minutes – scale based on your strength/fitness level.

Abdominal Strength NFT – 2 x 40 weighted sit-ups / 40 Flutter Kicks

RX = Load + Form. 

Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated

864 STRONG Community news and upcoming events:

There will be a short nutrition presentation by Hannah Pruitt MS, RD, LD for anyone interested – Saturday March 24 after WOD (9:15a.m.) 

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. Life is way to short to drink boring coffee!

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. Start 2018 off with a good cup of JOE.

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (March 29) 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.

Janice and Jay