864 Strength + Conditioning – Do it with passion.

How’s your nutrition looking this week?
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. Double Front Rack KB Carry / Sledgehammer Strikes

864 STRONG Community news and upcoming events:

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.

Then why should we, mere humans, complain when we are punished for our sins?
-Lamentations 3:39

We have a strange illusion that mere time cancels sin. But mere time does nothing either to the fact or to the guilt of a sin.
-C.S. Lewis

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.

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

8 RFT:

5 UB Back Squats
7 Strict K2E
-SC 50 Meters (L) / SC 50 Meters (R) 32kg./24kg.

RX – Squat / 5 reps must be UB and / Load = 245/165
SC – RX = Can’t put KB down once you start. Switch hands at 50 and keep moving.

Constantly Varied.
-CrossFit

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. NEVER GIVE UP!
Janice and Jay