Friday 05.18.18

864 Strength + Conditioning – Constantly Varied. Get out of that rut.

Love where you live. Support your community. Support your fellow CrossFitters. Give more than you take.

Today’s WOD START promptly at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. OH Mobility / Handstand Hold
How much time do you spend conquering your weakness and making it your strength?

864 STRONG Community news and upcoming events:

Memorial Day Murph – Get signed up on the whiteboard if you plan on joining us.

Check out the new CrossFit864 wrist wraps at the gym. Grab your favorite color before they are gone.

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

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 June 9 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.

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

Ladies Bible Study – Thursday (May 31) at 7:00p.m. at CF864. You are invited.

Check out “The Vestibule” Coffee House in Clinton for a good cup of JOE.

Vital Proteins Collagen – available at 864.

I am the resurrection and the life. He that believes in me shall never die. -Jesus


Stay out of the Rut – Always be prepared for the Unexpected.

RX – It’s more than the amount of weight on the bar. Form is equally important. Bad form = Scaled. NO REP!

864 WOD – Strength + Conditioning  – 5 Rounds:

5 Strict One Arm KB Press / L (24kg,/16kg.)
5 Strict One Arm KB Press / R (24kg,/16kg.)
60 Second Static Hang / Hold on Pull-up Bar (RX = UB)
8 Power Cleans (135/95)
30 Second Handstand Hold

So whoever knows the right thing to do and fails to do it, for him it is sin.
-James 4:17

Cheaters are cowards that are tempted to chase the fantasy of what could be…instead of courageously addressing their own self-destructive behavior and cultivating what it is.
-Dr. Steve Maraboli

It’s Friday and we know that only the dedicated show up in the gym on Fridays….See ya there? The Grind Includes Friday’s

Be 864 STRONG! 

Janice and Jay