Tuesday 06.12.18

864 Strength + Conditioning – Do it with passion.

DEDICATION: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours,,,that’s hard work.

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.

Today’s Skill Work – Work on a weakness today. OHS (overhead squat) / DUs (double unders) / Double Front Rack KB Carry

864 Summer Challenge – A month long challenge will be posted. Sign up list posted on the whiteboard
June 4 – July 4. Accumulate 10 minutes in a plank hold each day. If you miss a day you are out. Break up minutes if you need to. Goal is to hold 10 minutes by the end of the 30 days without breaking.

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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864. It’s a crime to drink cheap, weak coffee out of a styrofoam cup.

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 July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (June 21) at 7:00p.m. at CF864. You are invited.

Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant. What drives you?

Post your “Plank” pics on CrossFit864 Facebook/Instagram. We want to see some plank time in random places (other than the gym and home)

The end of the matter; all has been heard. Fear God and keep his commandments, for this is the whole duty of man. For God will bring every deed into judgment, with every secret thing, whether good or evil.
-Ecclesiastes 12:13-14

“Life is a matter of choices, and every choice you make makes you.”
John C. Maxwell

864 WOD – Strength + Conditioning  – Stay Calm & Show Up

KB Snatch


Constantly Varied.

Whiners and Complainers suck the life out of motivated people. Stay away from them…they are bad for your PRs!

RX – It’s more than the amount of weight on the bar and the number of reps completed. Don’t let your pride and ego get ahead of your abilities.

Be STRONG(er) than your strongest excuse.

Janice and Jay