Wednesday 01.03.18

864 Strength + Conditioning – Happy 2018!

“I can do nothing on my own.
-John 5:30

The WEAK make excuses, the STRONG make changes.

Today’s WOD START promptly at: 5:15a.m./8:00a.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

January 864 Dues NLT Tuesday 2 January 2018 – $25 Late Fee after 2 January. Thank you very much! We appreciate you.

New Strength Cycle starts next Monday (January 8)

Conditioning – Today’s CF864 Training / AMRAP 20

TGU (L) TGU (R) AHAP – Post KB Load with rounds completed
30 Second OH Bar Hold (135/95)
SC Carry / length of gym – switch hands and back (1 x 32kg./24kg.)
10 GHD Sit-ups (scale – AbMat Sit-ups)

RX = Full ROM.

Train HARD. Train SMART.

Let’s get this year started off together. No New Years Resolutions – just committed to our goals. Have you set goals for 2018? How committed are you?

864 STRONG Community news and upcoming events:

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.

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.

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 – Tuesday (January 9) 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