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.
“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.
NEVER GIVE UP!
Janice and Jay