Wednesday 06.13.18

864 Strength + Conditioning – Do it with passion.

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m.

Today’s Skill Work – Work on a weakness today. OHS (overhead squat) / DUs (double unders) / KB Snatch

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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864. It’s a crime to drink cheap, weak coffee out of a styrofoam cup.

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 July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (June 21) at 7:00p.m. at CF864. You are invited.

Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant. What drives you?

You adulterous people! Don’t you know that friendship with the world is hostility toward God? So whoever wants to be the friend of the world becomes the enemy of God.
-James 4:4

I believe the home and marriage is the foundation of our society and must be protected.
-Billy Graham

864 WOD – Strength + Conditioning  – 100% ME

Tuesday’s KB Snatch Test / 10 minutes to complete 200 reps (M/24kg. W/16kg.) 199 reps or less = Fail (Scaled WOD) 200 + reps = Pass (RX)

3 Rounds of:
Wall Ball Shots
Double KB Rack Hold (2 x 24kg. / 16kg.)
GHD Sit-ups (scale – AbMat Sit-ups)
Sledgehammer Strikes

Please pay attention when the movement standards are covered.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on calories – where each calorie is one point. KB Rack Hold is a one minute unbroken static hold – no score.

Constantly Varied.

Whiners and Complainers suck the life out of motivated people. Stay away from them…they are bad for your MOJO!

Be STRONG(er) than your strongest excuse.

Janice and Jay