864 Strength + Conditioning – NEVER QUIT!
The Son radiates God’s own glory and expresses the very character of God, and he sustains everything by the mighty power of his command. When he had cleansed us from our sins, he sat down in the place of honor at the right hand of the majestic God in heaven.
-Hebrews 1:3
Be assured that there is no sin you have ever committed that the blood of Jesus Christ cannot cleanse.
-Billy Graham
Question to myself: What is my motivation for doing the things that I do each day?
Others/Yourself? Your choice.
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. Pull-up Bar Hold / L-Hold
How much time do you spend conquering your weakness and making it your strength?
Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
If you plan on competing in the fundraiser on Saturday April 21 – get signed up ASAP if you want a shirt.
Take a minute to look at the upcoming events listed below.
864 WOD – Strength + Conditioning
Conditioning – Today’s CF864 Training / 3 Rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of back squats, 225 / 155 lb.
Rest 1 minute
2 minutes of burpees
Rest 1 minute
Post reps completed for each 2 minute exercise.
RX = Load + Form. Scale based on your strength/fitness level.
Abdominal Strength – 2 x 50 Flutter Kicks / 60 Second Plank Hold at top of push-up
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. If you plan on having your body composition analyzed on Saturday May 12 (day of Pump and Run) get signed up today. Cost – $45 (if we have 15 signed up) $35 (if we have 25+ signed up)
https://sebodyfattest.com/ (If you are signed up on the board at the gym – you have to go to this site to secure your time slot for body fat test)
2018 CF864 Pump and Run – Saturday May 12. Start training now. Get signed up early. Bench Press & Run
We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!
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. Just got a fresh batch and it’s almost gone.
Check out CrossFit864 on Facebook/Instagram. Post your PRs.
Ladies Bible Study – Thursday (April 12) at 7:00p.m. at CF864. You are invited.
Check out “The Vestibule” Coffee House – now open in Clinton.
Vital Proteins Collagen – available at 864. Let us know if you want a specific product on our next order.
Love where you live. Support your community. Support your fellow CrossFitters.
NEVER GIVE UP!
Janice and Jay