864 Strength + Conditioning 

We will speak the truth in love, growing in every way more and more like Christ.
-Ephesians 4:15

“Becoming like Christ is a long, slow process of growth.”
-Rick Warren

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 / OH Work. Do you skip/ignore the skill work?
How much time do you spend conquering your weakness and making it your strength?

Take a minute to look at the upcoming events listed below.

864 WOD – Strength + Conditioning 

May 864 Dues NLT Tuesday May 1 2018 – $25 Late Fee after May 1. Thank you very much! We appreciate you.

Conditioning – Today’s CF864 Training – 5 RFT:

10 Single Pull-ups
20 Rep UB Back Squats / bar comes from floor
Sprint to 100 Meter Mark and Sprint Back

A Squat above parallel is NOT a Squat!

RX – Back Squat Load – 135/95 all squat reps must be unbroken if RX.
Pull-ups / palms forward.

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. 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)

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 May 12 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 (May 10) 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