Wednesday 12.27.17

864 Strength + Conditioning 

If I could speak all the languages of earth and of angels, but didn’t love others, I would only be a noisy gong or a clanging cymbal. Three things will last forever—faith, hope, and love—and the greatest of these is love. 
1 Corinthians 13:1,13

We instinctively tend to limit for whom we exert ourselves. We do it for people like us, and for people whom we like. Jesus will have none of that. By depicting a Samaritan helping a Jew, Jesus could not have found a more forceful way to say that anyone at all in need – regardless of race, politics, class, and religion – is your neighbour. Not everyone is your brother or sister in faith, but everyone is your neighbor, and you must love your neighbor
-Timothy Keller

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 – Dips + Wall Ball Shot Form. If you are unable to do unassisted dips then add them into your daily skill work. If your wall ball form/technique is a weakness then include it in your skill work plan.

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.

Conditioning – Today’s CF864 Training / AMRAP 20

10 Step OH Walking Lunge (45/25 plate overhead)
20 Hip Extensions (Form. 2 second pause at top)
10 Wall Ball Shots (RX = Form. Med ball starts at chest level and is caught at chest level. Shoulder shots = no rep/scaled)
20 Four Count Mountain Climbers (Full ROM – No short, choppy reps.)

RX = Full ROM.

There is no almost RX. It’s 100% RX’d or Scaled. 

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864 for all you coffee snobs out there.

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

Janice and Jay