864 Strength + Conditioning – Constantly Varied. Get out of that Rut.
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.
Love where you live. Support your community. Support your fellow CrossFitters. Give more than you take.
Pre WOD – Warm-up/Skill Work/Mobility /Goat Work
Today’s Skill Work – Work on a weakness today. TGU / OH Mobility
How much time do you spend conquering your weakness and making it your strength?
864 STRONG Community news and upcoming events:
Memorial Day Murph – Get signed up on the whiteboard if you plan on joining us.
Practical Self Defense – Ladies Only / Moms and Daughters. Limited Slots / Saturday June 30th 9:00a.m. – 12:00 ($30 – must prepay)
Check out the new CrossFit864 wrist wraps at the gym. Grab your favorite color before they are gone.
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.
Stay out of the Rut – Always be prepared for the Unexpected. Excuses or Results – Choose One. You can’t have both.
RX – It’s more than the amount of weight on the bar. Form is equally important. Bad form = Scaled. NO REP!
864 WOD – Strength + Conditioning – For Time: “300”
25 – Strict Pull-ups
50 – Deadlift (135/95)
50 – Push-ups (hand release)
50 – Box Jumps (24/20 box)
50 – Floor Wiper (135/95 – one-count)
50 – KB Clean and Press (24kg./16kg.) (KB must touch floor between reps)
25 – Strict Pull-ups
RANDOM and CONSTANTLY VARIED
-CrossFit
Thus says the Lord: “Cursed is the man who trusts in man and makes flesh his strength, whose heart turns away from the Lord.
-Jeremiah 17:5
We are not saved by making promises to God. We are saved by believing God’s promises to us.
-Warren Wiersbe
Be 864 STRONG!
NEVER GIVE UP!
Janice and Jay