Wednesday 05.23.18

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)


My son, fear the Lord and the king. Have nothing to do with those who do otherwise.
-Proverbs 24:21

People don’t cheat because they don’t respect their partner. They cheat because they don’t respect themselves.

Be 864 STRONG! 

Janice and Jay