Thursday 05.17.18

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

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

Today’s WOD START promptly at: 5:15a.m./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. TGU / Static Hold on Pull-up Bar
How much time do you spend conquering your weakness and making it your strength?

Strength: Front Squat – 1 RM (work up to a heavy single) Strength is the focus of our training today. Set a new PR.

A Squat above parallel is NOT a Squat. No Rep! DON’T Count it…

864 STRONG Community news and upcoming events:

Memorial Day Murph – Get signed up on the whiteboard if you plan on joining us.

Check out the new CrossFit864 wrist wraps at the gym. Grab your favorite color before they are gone.

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


Stay out of the Rut – Always be prepared for the Unexpected.

864 WOD – Strength + Conditioning  – EMOM 15

3 Pull-ups
7 Push-ups (hand release)
9 Air Squats

Trust in the Lord with ALL your heart; do not depend on your own understanding. Seek his will in ALL you do, and he will show you which path to take. Don’t be impressed with your own wisdom. Instead, fear the Lord and turn away from evil. Then you will have healing for your body and strength for your bones. Honor the Lord with your wealth and with the best part of everything you produce. 
-Proverbs 3:5-9

“Dedication is writing your name on the bottom of a blank sheet of paper and handing it to the Lord for Him to fill in.” 
-Rick Renner 

Be 864 STRONG! 

Janice and Jay