Wednesday 05.16.18

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.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today – TGU practice
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

Check out the new CrossFit864 wrist wraps at the gym. 


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

ALL WODs start together as a group at scheduled times posted above – On the clock

864 WOD – Strength + Conditioning  – 3 RFT:

20 Hip Extensions (2 second pause)
30 Second Hip Bridge
20 Wall Ball Shots (full depth / AHAP)
30 Second Deep Squat Stretch
20 Atlas Stone to Shoulder (AHAP – Don’t drop stones)
30 Second OH plate hold (45/25 plate locked out)

Whom shall I fear? The LORD is the stronghold of my life-of whom shall I be afraid?
-Psalm 27:1

Only he who can say, “The Lord is the strength of my life” can say, “Of whom shall I be afraid?”
-Alexander MacLaren

Be 864 STRONG! 

Janice and Jay