864 Strength + Conditioning
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. KB Rack / Grip 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.
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.
Take no part in the unfruitful works of darkness, but instead expose them.
Don’t knock the weather. If it didn’t change once in a while, nine out of ten people couldn’t start a conversation.
864 WOD – Strength + Conditioning – For Time:
50 KB Box Step Overs (24/20) – (1x 24kg./16kg.)
50 AbMat Sit-ups (Full ROM)
50 Step OH Lunge (45/25 plate locked out overhead)
50 Hip Extensions (2 second pause at top)
50 4 Count Mountain Climbers (Full ROM. No short, choppy reps. Bring knees up to elbows. Legs fully extended each rep)
“Can’t or Won’t?”
NEVER GIVE UP!
Janice and Jay