Monday 06.04.18

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

Today’s WOD START promptly as a group / on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength: Deadlift – 5 RM (work up to a heavy set of 5) Strength is the focus of our training today.
No dropping from the lockout. No bounce. 5 RM = 5 consecutive reps. Not a set of 3 and a set of 2 reps.

Today’s WOD – Stay Calm & Show Up

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

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 – 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.

A gentle answer deflects anger, but harsh words make tempers flare. 
-Proverbs 15:1

Pray for Unity. It’s a powerful weapon against the enemy. 
-Stephen Kendrick & 
Alex Kendrick 

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  – 3 rounds of:

1 minute of Deadlifts (185/135) 
1 minute of GHD sit-ups 

1 minute of Push presses (95/65) 

1 minute of Push-ups (HR) 

Rest 1 minute

Post reps for each round + total for all 3 rounds / 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!


Janice and Jay