Thursday 05.24.18

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

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

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

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

Today’s Skill Work – Work on a weakness today. Ankle / Shoulder Mobility
How much time do you spend conquering your weakness and making it your strength?

864 STRONG Community news and upcoming events:

Memorial Day Murph – 9:00a,m, / Get signed up on the whiteboard if you plan on joining us.

Practical Self Defense – Ladies Only / Moms and Daughters. Limited Slots / Saturday June 30th 9:00a.m. – 12:00 ($30 – must prepay)

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.

Stay out of the Rut – Always be prepared for the Unexpected. Excuses or Results – Choose One. You can’t have both.

RX – It’s more than the amount of weight on the bar. Form is equally important. Bad form = Scaled. NO REP!

864 WOD – Strength + Conditioning  – For Time:
Run 400 Meters
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings
Run 400 Meters

RX Movement Standards: pull-ups / chin over the bar with full extension of arms at bottom of rep. Push-ups / hand release. no sagging.
KB Load = 32kg./24kg. American Style


The Lord is my shepherd; I shall not want. 
Psalm 23:1

“The greater your knowledge of the goodness and grace of God on your life, the more likely you are to praise Him in the storm.”
Matt Chandler

Be 864 STRONG! 

Janice and Jay