Monday 06.18.18

864 Strength + Conditioning – Be 864 STRONG! 

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.

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 – 1 RM (work up to a heavy single) Strength is the focus of our training today.
No dropping from the lockout.

Today’s WOD – Stay Calm & Show Up

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.

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.

864 WOD – Strength + Conditioning  – 10 RFT:

2 Deadlifts @ 80% of today’s 1RM
5 Burpees over the bar
Sprint to 50M / Sprint back

Scale based on your strength/fitness level.

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


Janice and Jay