864 Strength + Conditioning
God sent the angel Gabriel to Nazareth, a village in Galilee, to a virgin named Mary. She was engaged to be married to a man named Joseph, a descendant of King David. Gabriel appeared to her and said, “Greetings, favored woman! The Lord is with you!” Confused and disturbed, Mary tried to think what the angel could mean. “Don’t be afraid, Mary,” the angel told her, “for you have found favor with God. You will conceive and give birth to a son, and you will name him Jesus. He will be very great and will be called the Son of the Most High. The Lord God will give him the throne of his ancestor David. And he will reign over Israel forever; his Kingdom will never end!
“Peace with God, peace with others, and peace in your own heart.”
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. Suggestion – Hip Mobility + Handstand Hold
864 WOD – Strength + Conditioning
Reminder – All Saturday WODs are based strictly on how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Check the whiteboard / CrossFit864 Facebook on Fridays.
“People do not lack strength, they lack will.”
Conditioning – Today’s CF864 Training / Three rounds of:
Wall-ball Shots (Reps)
Dips – Bar or Rings (Reps)
Back Extensions (Reps)
Axle Push-press, 75/55 pounds (Reps)
Atlas Stone to Shoulder AHAP (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
RX = Full ROM.
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX
Train HARD. Train SMART.
864 STRONG Community news and upcoming events:
Mark your calendar for the following 864 events.
Thanks to all of you that came out for CF864 Christmas Party on Friday. We enjoyed the time together!
Frogman’s Christmas 2017 – Big Hooyah to all of the dedicated CrossFitters that showed up.
864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)
Cars & Coffee – Saturday January 13 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. Check with Jay or Janice if you have any questions.
Gift ideas – Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there. CF864 Gift Cards for your favorite CrossFitter.
Check out CrossFit864 on Facebook / Instagram. Post your PRs.
Ladies Bible Study – Tuesday (January 9) 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.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
NEVER GIVE UP!
Janice and Jay