Wednesday 02.14.18

864 Strength + Conditioning 

“For this is how God loved the world: He gave his one and only Son, so that EVERYONE who believes in him will not perish (spend eternity in hell) but have eternal life with Christ in Heaven. 
-John 3:16

“God loves each of us as if there were only one of us.” 

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 3 minutes working on OH work – KB or Bar.
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training / AMRAP 20
5 Box Step ups with plate locked out OH (45/25)
7 Back Extensions – 2 second pause at top
9 Wall Ball Shots – AHAP. RX = Proper Form
FW x 2 KB (32kg./24kg.) Length of gym and back each round

RX = Load + Form. 

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. Thank you!

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.

Janice and Jay