Wednesday 03.07.18

864 Strength + Conditioning – NO EXCUSES.

Those who know your name trust in you because you have not abandoned those who seek you, Lord.
Psalm 9:10 

God will never reject you. Whether you accept Him is your decision. 
-Charles Stanley

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 5 minutes working on front rack position.
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training / For Time:

“Stone Grace”
30 Ground to Overhead using an Atlas Stone (AHAP) Score = post load + time

100 Sledge Hammer Strikes – alternate arms every 10 reps.

30 Double KB Cleans – 2 x 24kg,/16kg.

Abdominal Strength NFT – 50 (4 count) Mountain Climbers. 25 Dead Bugs

RX = Load + Form. ALL reps must be full ROM if RX’d

It’s great to see you supporting your fellow CrossFitters each and every day in the gym.

864 STRONG Community news and upcoming events:

Get signed up today / limited spots are filling up ––2138944906

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 (March 8) 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.

Check out “The Vestibule” Coffee House – now open in Clinton.

Vital Proteins Collagen – available at 864

Love where you live. Support your community. If you don’t…who will?

Janice and Jay