864 Strength + Conditioning
And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
One who has been touched by grace will no longer look on those who stray as “those evil people” or “those poor people who need our help.” Nor must we search for signs of “loveworthiness.” Grace teaches us that God loves because of who God is, not because of who we are.
Today’s WODs 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 time in the deep squat stretch for the next few days. Tight hips? Tight hamstrings?
How much time do you spend conquering your weakness and making it your strength?
BIG Thanks to our Saturday morning crew that hung around and spent their Saturday morning helping clean the gym. You are awesome and you are appreciated! The CrossFit864 community is second to none because of YOU!
We are working hard on patching all of the holes in the concrete floor at the gym. These holes have made it hard to lift in certain areas due to not having good level footing. We are asking you to help us by never loading steel plates on a bar that you are going to drop – these lifts should only be performed with bumper plates (if you are unsure please ask.) Also good gym etiquette – NEVER drop empty barbells and please don’t drop kettlebells. If we try hard we can still lift hard and heavy without destroying the floor.
Thanks for your support! This is your gym!
864 WOD – Strength + Conditioning
Conditioning – Today’s CF864 Training / 10RFT:
Offset Load Waiter Walk/Suitcase Carry – Length of gym and back then switch arms.
RX Load = M 24kg. waiter/32kg. suitcase W 16kg. waiter/24kg. suitcase
5 Ring Dips Full ROM or (scale to 30 second unbroken hold locked out at top of the dip)
5 HSPU Full ROM or (scale to 30 second HS Hold)
10 UB No Push-up Burpees (fast reps) jump/clap OH
Abdominal Strength – 1 x 90 seconds unbroken sit-ups / 90 seconds unbroken plank at top of push-up position
RX = Load + Form.
Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated
864 STRONG Community news and upcoming events:
We are restocked on honey. If you haven’t tried it you are missing out on some good local honey. Also we will have a fresh batch of fire roasted Silva Coffee this week. Life is way to short to drink boring coffee!
Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–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 29) 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.
NEVER GIVE UP!
Janice and Jay