864 Strength + Conditioning – Do it with passion. Be 864 STRONG!
Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m.
Today’s WOD – Stay Calm & Show Up at 864
Today’s Skill Work – Work on a weakness today. Shoulder/Elbow Mobility
864 Summer Challenge – A month long challenge will be posted. Sign up list posted on the whiteboard
June 4 – July 4. Accumulate 10 minutes in a plank hold each day. If you miss a day you are out. Break up minutes if you need to. Goal is to hold 10 minutes by the end of the 30 days without breaking.
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 – $25
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 (June 21) at 7:00p.m. at CF864. You are invited.
We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. Let each of us please his neighbor for his good, to build him up.
I’m a big fan of the humble hustle. People with no talk, all grind.
June 864 Dues / NLT Friday June 1, 2018 – $25 Late Fee after June 1. Thank you very much! We appreciate you.
864 WOD – Strength + Conditioning – 10 RFT:
Each round includes:
Front Rack Double KB Carry (2 x 24kg,/16kg,) – each time you drop from rack position = 10 burpees before you continue
5 Strict HSPU
7 Step OH Lunge with 45/25 plate locked out overhead
9 Sledgehammer Strikes – RX = alternate arms each strike
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.
Whiners and Complainers suck the life out of motivated people. Tell them to go away…
Work Hard. Rest Later
NEVER GIVE UP!
Janice and Jay