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.
Today’s Skill Work – Work on a weakness today. Hip / Knee Mobility
Strength: Press – 5 RM (work up to a heavy set of 5) Strength is the focus of our training today.
Movement Standard for 5 RM = 5 consecutive reps.
Today’s WOD – Stay Calm & Show Up
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.
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 – This Saturday June 9 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.
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.
June 864 Dues / NLT Friday June 1, 2018 – $25 Late Fee after June 1. Thank you very much! We appreciate you.
864 WOD – Strength + Conditioning – 8 RFT:
Run 200 Meters
10 OHS (95/65)
Don’t be drunk with wine, because that will ruin your life.
According to the National Institute on Alcohol Abuse and Alcoholism, about 88,000 people die from alcohol-related causes each year, making alcohol the fourth-leading preventable cause of death in America. By comparison, guns are far less dangerous. The Brady Campaign to Prevent Gun Violence reports less than 33,000 people die each year from gun violence, and of those, nearly 20,000 are suicides. That means alcohol is more than twice as deadly as guns in the United States and 650 percent more deadly if suicides are excluded from the comparison.
-The Washington Times
I’m a big fan of the humble hustle. People with NO talk, ALL grind.
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. Tell them to go away…
Work Hard. Rest Later
NEVER GIVE UP!
Janice and Jay