Wednesday 02.21.18

864 Strength + Conditioning 

Love prospers when a fault is forgiven, but dwelling on it separates close friends. 
-Proverbs 17:9

The weak can never forgive. Forgiveness is the attribute of the strong. 

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 HSPU/HS Hold.
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:

Double KB Rack Farmers Walk (2 x 24kg./16kg. in front rack) to 25 M and back. RX = KB Must stay in rack out and back – cant put weight down
60 Second OH Plate Hold (45/25 – fully locked out overhead)
20 Strict K2E
60 Second Hold at top of the dip (on dip bars) Must hold 60 seconds unbroken to be RX.
20 Fast Box Step Ups on 24/20 – alternating legs

Abdominal Strength NFT – 3 x 30 Second Plank Hold / 60 Flutter Kicks

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!

Get signed up today ––2138944906

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 22) 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.


Janice and Jay