864 Strength + Conditioning – Do it with passion. Be 864 STRONG!
Today’s WOD – Stay Calm & Show Up
I’m a big fan of the humble hustle. People with NO talk, ALL grind.
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 Skill Work – Work on a weakness today. Ankle / Hip Mobility
864 Summer Challenge – A month long challenge will be posted. Sign up list posted on the whiteboard
June 4 – July 4. Accumulate 10 minutes in a plank hold each day. If you miss a day you are out. Break up minutes if you need to. Goal is to hold 10 minutes by the end of the 30 days without breaking.
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 – This Saturday June 9 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.
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.
864 WOD – Strength + Conditioning – Havana
Complete as many rounds as possible in 25 minutes of:
15 power cleans
Men: 185 lb.
Women: 125 lb.
Push-up / Hand Release. Scale DUs to x3 singles. Scale based on your strength/fitness level. Train to be Strong,
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
These people are grumblers and complainers, living only to satisfy their desires. They brag loudly about themselves, and they flatter others to get what they want.
Grumbling and gratitude are, for the child of God, in conflict. Be grateful and you won’t grumble. Grumble and you won’t be grateful.
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. Tell them to go away and take their pessimism with them…
It’s the Friday Grind. See you in the gym!
NEVER GIVE UP!
Janice and Jay