864 Strength + Conditioning 

Lazy people want much but get little, but those who work hard will prosper.
-Proverbs 13:4

“All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity are easy. Stay away from easy.”
-Scott Alexander

Today’s WOD START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Today’s Skill Work – Work on a weakness today. Deep Squat Stretch / KB Rack Position. Do you skip/ignore the skill work?
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning  

If you plan on competing in the 2018 CF864 Pump and Run please get signed up today using the link below:
https://runsignup.com/Race/SC/Clinton/CrossFit864PumpandRun1Mile

Conditioning – Today’s CF864 Training – “Lynne”
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

RX = No assistance on bench. DO NOT load a weight that you can’t get on and off without a spotter. ME reps.
RX = Load + Form. Scale based on your strength/fitness level.
Post reps for both exercises in all rounds. Post bench reps and pull-up reps separately for each round.

CONSTANTLY VARIED
-CrossFit

Train Hard – Always be prepared for the unexpected.

864 STRONG Community news and upcoming events:

864 Crew – We need 9 more to sign up for the Body Fat Truck by this Friday or we will not be able to offer it.

If you are interested in having your body fat analyzed at CF864 on the day of the Pump & Run – sign up on the board. If you plan on having your body composition analyzed on Saturday May 12 (day of Pump and Run) get signed up today. Cost – $45 (if we have 15 signed up) $35 (if we have 25+ signed up)

2018 CF864 Pump and Run – Saturday May 12. Bench Press & Run. Are you Strong? Are you Fast? Show us!

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 May 12 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 10) at 7:00p.m. at CF864. You are invited.

Check out “The Vestibule” Coffee House

Vital Proteins Collagen – available at 864. Let us know if you want a specific product on our next order.

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

I am the resurrection and the life. He that believes in me shall never die.
-Jesus

NEVER GIVE UP!
Janice and Jay