Tuesday 05.15.18

864 Strength + Conditioning – Constantly Varied. Get out of that rut.

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

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. Strict Pull-ups. Are you getting better / stronger by ignoring it and hoping that it doesn’t show up again?
How much time do you spend conquering your weakness and making it your strength?

864 STRONG Community news and upcoming events:

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 (May 31) at 7:00p.m. at CF864. You are invited.

Check out “The Vestibule” Coffee House in Clinton for a good cup of JOE.

Vital Proteins Collagen – available at 864.

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


Stay out of the rut – Always be prepared for the unexpected.

Check out the new CrossFit864 wrist wraps at the gym. 

864 WOD – Strength + Conditioning  – 3 RFT:

5 Burpees over the Bar
10 Deadlifts (275/185) NO dropping from lockout
15 Strict Pull-ups (dead hang / no kip / palms forward)
20 Weighted Sit-ups (45/25 plate)

“If another believer sins against you, go privately and point out the offense. If the other person listens and confesses it, you have won that person back.”
-Matthew 18:15

“Forgive, forget. Bear with the faults of others as you would have them bear with yours. Be patient and understanding. Life is too short to be vengeful or malicious.”
-Phillips Brooks

Be 864 STRONG! 

Janice and Jay