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. Hip Mobility / Hamstring Mobility
How much time do you spend conquering your weakness and making it your strength?
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. 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.
2018 Memorial Day MURPH tee shirts went fast and are almost gone. If you didn’t get one and would like one – we will be placing a second order.
Let us know the size and color. The second order is prepay. Please let us know NLT Tuesday May 29 at 12 noon.
“It is what comes from inside that defiles you. For from within, out of a person’s heart, come evil thoughts, sexual immorality, theft, murder, adultery, greed, wickedness, deceit, lustful desires, envy, slander, pride, and foolish living. All these vile things come from within; they are what defile you.”
Great minds discuss ideas; average minds discuss events; small minds discuss people.
Do it with passion or not at all. Be 864 STRONG!
RX – It’s more than the amount of weight on the bar and the number of reps completed.
864 WOD – Strength + Conditioning – AMRAP 15
10 Push Press (RX = All UB reps) 135/95
20 DUs (x3 singles)
Scale based on your strength level
RANDOM and CONSTANTLY VARIED
NEVER GIVE UP!
Janice and Jay