Tuesday 12.19.17

864 Strength + Conditioning 

For a child is born to us, a son is given to us. The government will rest on his shoulders. And he will be called: Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.
His government and its peace will never end. He will rule with fairness and justice from the throne of his ancestor David for all eternity. The passionate commitment of the Lord of Heaven’s Armies will make this happen! 
-Isaiah 9:6-7

“A failure establishes only this, that our determination to succeed was not strong enough.”
-John C. Bovee

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. Suggestion – Hip Mobility + Handstand Hold

864 WOD – Strength + Conditioning 

Today’s WOD will START promptly as a group at times posted above. Please get to the gym early enough to do your warm-up / mobility and ready to go on time. Please be considerate of your fellow CrossFitters. #grind

“People do not lack strength, they lack will.”
-Victor Hugo

Conditioning – Today’s CF864 Training AMRAP 20

5 Thrusters (135/95)
10 Burpee over Bar
15 DUs (scale – x3 singles)

RX = Full ROM.

There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Mark your calendar for the following 864 events.

Thanks to all of you that came out for CF864 Christmas Party on Friday. We enjoyed the time together!

Frogman’s Christmas 2017 – Big Hooyah to all of the dedicated CrossFitters that showed up.

864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)

Cars & Coffee – Saturday January  13 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. Check with Jay or Janice if you have any questions.

Gift ideas – Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there. CF864 Gift Cards for your favorite CrossFitter.

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

Ladies Bible Study – Tuesday (December 19) 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.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Janice and Jay