Wednesday 06.20.18

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.
-Ephesians 5:11

Don’t knock the weather. If it didn’t change once in a while, nine out of ten people couldn’t start a conversation.
-Kin Hubbard

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)
50 Calories

 “Can’t or Won’t?”

Janice and Jay