864 Strength + Conditioning 

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. 2 x KB Front Rack/OH Mobility (Squat)

Strength: Press – 3 RM (work up to a heavy set of 3) Strength is the focus of our training today.
Movement Standard for 3 RM = 3 consecutive reps.

Today’s WOD – Stay Calm & Show Up

I’m a big fan of the humble hustle. People with NO talk, ALL grind.

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 July 14 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.

864 WOD – Strength + Conditioning  – 5 RFT: 30 Minute Time Cap

15 Minutes to reach your 3 RM / Please be considerate of your fellow CrossFitters. Be ready to go and listen up as the workout is covered.

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Wine and beer make people loud and uncontrolled; it is not wise to get drunk on them. 
-Proverbs 20:1

“Drinking gave me a rush of confidence, and for a boy hounded by feelings of inadequacy, the buzz was a welcome relief. What was impossible to realize at the time was that I was shooting myself in the head in some strange time warp where the bullet takes many years to finally reach its target.”
–Brennan Manning, All Is Grace: A Ragamuffin Memoir

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 are Losers.

Work Hard Now. Rest Later

NEVER GIVE UP!
Janice and Jay