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.
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. Squat Depth / Hip 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 – 9:00a,m, / 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 –6 RFT:
10 Wall Ball Shots (must meet movement standards if RX – released with both hands from chest level / not from shoulders)
12 Strict T2B
15 GHD Sit-ups (scale to AbMat Sit-ups)
RANDOM and CONSTANTLY VARIED
My son, fear the Lord and the king. Have nothing to do with those who do otherwise.
People don’t cheat because they don’t respect their partner. They cheat because they don’t respect themselves.
Be 864 STRONG!
NEVER GIVE UP!
Janice and Jay