Wednesday 03.21.18

864 Strength + Conditioning 

Don’t be selfish. 
Don’t try to impress others. 

Be humble. 

Think of others as MORE important and better than yourselves. 

Don’t look out only for your own interests, but take an interest in others, too.

-Philippians 2:3-4 

It’s not about you!
-Rick Warren

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 this week – Accumulate 3-5 minutes Jumping Rope – singles/doubles/triples
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training / 8 RFT:
4 Push Press – 155/115
6 Double KB Clean – AHAP
8 Step Lunge with 2 KB in Rack Position

On last Double KB Clean move straight into 8 step walking lunge.

Abdominal Strength NFT – Max sit-ups in 1 minute. 100 UB Mountain Climbers (Full ROM)

RX = Load + Form. 

Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated

864 STRONG Community news and upcoming events:

There will be a short nutrition presentation by Hannah Pruitt MS, RD, LD for anyone interested – Saturday March 24 after WOD (9:15a.m.) 

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.

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 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. Support your fellow CrossFitters.

Janice and Jay