Monday 05.14.18

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

Today’s WOD START promptly at: 8:00a.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. Overhead Squat / KB Snatch. Are you getting better / stronger by ignoring it and hoping that it doesn’t show up again?
How much time do you spend conquering your weakness and making it your strength?

864 STRONG Community news and upcoming events:

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

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

Strength: Power Clean – 1RM (work up to a heavy single) Strength is the focus of our training today.

Today’s Skill Work – Work on a weakness today. Overhead Squat. Are you getting better / stronger by ignoring it and hoping that it doesn’t show up again?
How much time do you spend conquering your weakness and making it your strength?

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

CONSTANTLY VARIED
-CrossFit

Stay out of the rut – Always be prepared for the unexpected.

864 WOD – Strength + Conditioning  – 3 RFT:

21 Step OH Lunge (45/25 plate locked out overhead)
15 Back Squats (185/135)
SC (32kg./24kg.) out L / back R (total distance must be UB to be RX)

“Her sons rise up and call her blessed. Her husband also praises her:”
-Proverbs 31:28

My mother was the most beautiful woman I ever saw. All I am I owe to my mother. I attribute all my success in life to the moral, intellectual and physical education I received from her. 
-George Washington

Be 864 STRONG! 

NEVER GIVE UP!
Janice and Jay