864 Strength + Conditioning – Do it with passion. Be 864 STRONG! 

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s WOD – Stay Calm & Show Up

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

Today’s Skill Work – Work on a weakness today. Ankle Mobility / Balance Work

864 STRONG Community news and upcoming events:

Practical Self Defense – Ladies Only / Limited Slots / Saturday June 30th 9:00a.m. – 12:00 ($30 – must prepay)
Spots for this date are almost full. There will be another training date in the future. If you are interested – get on the list.

Check out the new CrossFit864 wrist wraps at the gym – $25

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 (June 21) at 7:00p.m. at CF864. You are invited.

When I was a child, I spoke and thought and reasoned as a child. But when I grew up, I put away childish things.
-1 Corinthians 13:11

“The moment you have to recruit people to put another person down, in order to convince someone of your value is the day you dishonor your children, your parents and your God.
-Shannon L. Alder

RX – It’s more than the amount of weight on the bar and the number of reps completed. Don’t let your pride and ego get ahead of your abilities.

June 864 Dues / NLT Friday June 1, 2018 – $25 Late Fee after June 1. Thank you very much! We appreciate you.

864 WOD – Strength + Conditioning  – For Time / 21-15-9-6-3:

Deadlift
Burpees

RX DL = Body Weight on bar / No dropping DL from lockout. No bouncing reps.
Burpees are Full ROM. Jump / Clap Overhead on each rep.

Scale based on your strength level.

RX – It’s more than the amount of weight on the bar and the number of reps completed. Don’t let your pride and ego get ahead of your abilities.

Whiners and Complainers suck the life out of motivated people. Stay away from them!

BE STRONG!

NEVER GIVE UP!
Janice and Jay