864 Strength + Conditioning – No Frills. Just Results.

The wise are glad to be instructed, but babbling fools fall flat on their faces.  
-Proverbs 10:8

4 Signs that you are STUCK:
-Always Complaining
-Making Excuses
-Gossiping
-Blaming Others

864 STRONG Community news and upcoming events:

October is Breast Cancer Awareness Month – THINK PINK

Reminder – 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 October 13 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

Today’s Skill Work – Work on a weakness. Grip Strength / Shoulder Mobility / Ankle Mobility

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.

864 STRENGTH + CONDITIONING Training: “Coffland” 

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

CF HQ Hero WOD
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

How much of your skill work has included grip strength?

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

FORM over EGO

Scale based on your strength/fitness level/level of motivation.

RX Movement Standards, Loads and scaling options will be covered before the WOD starts.

Support your community. It’s up to us. #yeahthatclinton

Hard Work Pays Off…
BE STRONG!
Janice and Jay