864 Strength + Conditioning 

The message of the cross is foolish to those who are headed for destruction! But we who are being saved know it is the very power of God. 
-1 Corinthians 1:18

It was Christ who willingly went to the cross, and it was our sins that took him there.
-Franklin Graham

Be STRONGER than your STRONGEST excuse today!

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. TGU / OH form
How much time do you spend conquering your weakness and making it your strength?

Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
If you plan on competing in the fundraiser on Saturday April 21 – get signed up ASAP if you want a shirt.

864 WOD – Strength + Conditioning 

Hump Day – Step #1 for reaching your goals. Show up at the gym.

Conditioning – Today’s CF864 Training / 8 RFT:

8 Hip Extensions (3 second hold at top)
OH Barbell Hold – 30 Seconds UB (135/95)
8 T2B
Handstand Hold – 30 Seconds UB

RX = Load + Form. Scale based on your strength/fitness level.

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

864 STRONG Community news and upcoming events:

If you are interested in having your body fat analyzed at CF864 on the day of the Pump & Run – sign up on the board. If you plan on having your body composition analyzed on Saturday May 12 (day of Pump and Run) get signed up today. Cost – $45 (if we have 15 signed up) $35 (if we have 25+ signed up)

2018 CF864 Pump and Run – Saturday May 12. Start training now. Get signed up early. Bench Press & Run

We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!

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 May 12 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. Just got a fresh batch and it’s almost gone.

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (May 10) at 7:00p.m. at CF864. You are invited.

Check out “The Vestibule” Coffee House

Vital Proteins Collagen – available at 864. Let us know if you want a specific product on our next order.

Love where you live. Support your community. Support your fellow CrossFitters.

NEVER GIVE UP!
Janice and Jay