Thursday 05.31.18

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

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 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.

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.

 Jesus turned to Peter and said, “Get away from me, Satan! You are a stumbling block to me. You are seeing things merely from a human point of view, not from God’s.”
-Matthew 16:23

If you can’t be positive, then at least be quiet.
-Your Conscience (the inner sense of what is right or wrong in one’s conduct or motives)

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.

864 WOD – Strength + Conditioning  – For Time / In the following order:

50 KB Snatch
50 Strict T2B
50 DUs
50 KB Box Step Overs
50 Step KB OH Walking Lunge

RX Load / Movement Standards – covered before the WOD starts. KB Load = 32kg./24kg. for all movements. Box = 24/20

Scale based on your strength level.

Time Cap – 25 minutes. If you aren’t able to complete all reps within the 25 minutes – post DNF and the number of reps completed on the movement that you stopped on.

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


Janice and Jay