Wednesday 01.17.18

864 Strength + Conditioning = NO EXCUSES.

But as for you, you intended to harm me, but God intended it all for good. He brought me to this position so I could save the lives of many people.
-Genesis 50:20

“Safety comes in our nearness to God, not in our distance from our enemies.”
-Dillon Burroughs

Have a great Wednesday! Stay warm…

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 

Conditioning – Today’s CF864 Training / 5 RFT:

1.) 20 Step Racked Kettlebell Lunge
RX Lunge = 10 steps with KB in rack – right side. 10 steps with KB in rack left. Must be in front rack – NOT resting on shoulder. Load 24kg./16kg. KB
2.) 10 Alternating Box Step-ups using same KB as lunge
5 step-ups with KB in front rack right side. 5 step-ups with KB in front rack left side. KB must be in front rack – NOT resting on shoulder
3.) 1 Minute OH KB Hold – 30 Seconds right / 30 seconds left. KB must be completely locked out overhead. Use same KB 24kg./16kg.
4.) 10 Dead Bugs – Slow reps. On last rep go straight into 50 Flutter Kicks.

RX = Load + Form.

Food Drive – We are kicking off a can food drive starting today to support the Open Door Soup Kitchen in Clinton. If you are in a position to support the ministry please bring canned pinto beans to the gym. The soup kitchen provides meals to many that would not have food otherwise. If we don’t support our community…who will?

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 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. Start 2018 off with a good cup of JOE.

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

Ladies Bible Study – Thursday (January 23) 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