864 Strength + Conditioning – Do it with passion or not at all. Be 864 STRONG! 

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. Ankle Mobility / Balance Work
How much time do you spend conquering your weakness and making it your strength?

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.

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.

Do ALL things without grumbling or complaining.
-Philippians 2:14

“Don’t complain; just work harder.”
-Randy Pausch

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.

864 WOD – Strength + Conditioning  – “Stone Grace”

For Time:

30 Ground to Overhead using an Atlas Stone

10 Stones / AHAP
20 Calories
60 Second Static Hold x 2 KBs (32kg./24kg.) RX = without putting KB down / 60 seconds
10 Stones / AHAP
20 Calories
60 Second Static Hold x 2 KBs (32kg./24kg.) RX = without putting KB down / 60 seconds
10 Stones / AHAP
20 Calories
60 Second Static Hold x 2 KBs (32kg./24kg.) RX = without putting KB down / 60 seconds

RANDOM and CONSTANTLY VARIED
-CrossFit

This is a NO WHINING Zone!

NEVER GIVE UP!
Janice and Jay