864 Strength + Conditioning – NO EXCUSES…
For you have been given not only the privilege of trusting in Christ but also the privilege of suffering for him.
Never be afraid to trust an unknown future to a known God.
–Corrie ten Boom
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. Accumulate 3-5 minutes in a deep squat stretch
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Conditioning – Today’s CF864 Training / “McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
9 Box jumps, 24 inch box
RX = Load + Form. Scale based on your strength/fitness level.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
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.
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 (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.
NEVER GIVE UP!
Janice and Jay