864 Strength + Conditioning
Blessed are the poor in spirit, for theirs is the kingdom of heaven.
Life is 10% what happens to you and 90% how you react to it.
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. Accumulate a total of 5 minutes working on your clean/rack position form.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Conditioning – Today’s CF864 Training – AMRAP 25
5 Atlas Stone to shoulder / alternate L/R shoulder – AHAP (Challenging Weight)
7 HSPU (RX – Must touch head to AbMat / Full extension of arms at top)
9 Sledgehammer Strikes – L / 9 Sledgehammer Strikes – R
30 Second OH Barbell Hold – BW on bar. Bar fully extended OH. Use a rack/Do not drop bar from OH.
RX = Load + Form.
HELP! Food Drive – The can food drive is going on now. Please bring cans of pinto beans through January 27. From January 28 through February 3 we will collect dry black eyed peas. Please help support the Open Door Soup Kitchen in Clinton. If you are in a position to support the ministry please bring your donations to the gym where we have a box to collect the beans. The soup kitchen provides meals to many that would not have food otherwise. We are blessed and sometimes it’s easy to take for granted having enough food to eat. Let’s not forget that there are families all around us that are hungry. If we don’t support our community…who will? Thanks to those of you that have been helping fill the “bean box” up.
Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated
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 (February 15) 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.
Are you ready to run? Are you signed up?
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
Hump Day. You made it halfway….Keep pushing!
NEVER GIVE UP!
Janice and Jay