Monday 06.11.18

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

Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant.

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 – 3 RM (work up to a heavy set of 3) Strength is the focus of our training today.
No dropping from the lockout. No bounce. 3 RM = 3 consecutive 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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864. It’s a crime to drink cheap, weak coffee out of a styrofoam cup.

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 July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

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

Ladies Bible Study – Thursday (June 21) at 7:00p.m. at CF864. You are invited.

There is a way that seems right to a man, but its end is the way to death.
-Proverbs 14:12

Only dead fish go with the flow.

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours,,,that’s hard work.

864 WOD – Strength + Conditioning  – AMRAP 15

5 Strict K2E
10 HR Push-ups straight into 30 Mountain Climbers (Full ROM)
15 Sit-ups

Scale based on your strength/fitness 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