Wednesday 08.29.18

864 Strength + Conditioning – Routine is the Enemy. Stay out of the Rut!

Jesus told them, “This is the only work God wants from you: Believe in the one he has sent. 
-John 6:29

Secrets and lies kill relationships. No matter how careful you are, you will get caught.
-your conscience

864 STRONG Community news and upcoming events:

Practical Self Defense #2 – Ladies Only / Saturday September 8th 9:00a.m. – 12:00 ($30 – must prepay) Get signed up today.

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!

“CrossFit and Cornhole” Benefiting Hunter Wilbanks. 9-29-18 / 2 Person Team WOD at CrossFit864

Cars & Coffee – Saturday September 8 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

LCCA / Run Like a Mann 5k Run/Walk – Saturday September 22. Fundraiser for Laurens County Cancer Association.

Who had the willpower to complete the August challenge?

Today’s Skill Work – Work on a weakness. Shoulder Mobility/Ankle Mobility/ 2 x KB Front Rack Position

September 864 Dues / NLT Saturday August 1, 2018 – $25 Late Fee after September 1. Thank you very much! We appreciate you.

Today’s WOD START promptly as a group/on the clock at: 5:15a.m./8:00a.m.
Movement Standards will be covered at the times posted above.

864 WOD – Strength + Conditioning: 6 RFT
OH Walking Lunge 45/25 plate – to 25M and back.

AbMat Sit-ups – 25
Offset Waiters Walk – to 25M / switch hands and back. M-24kg. OH/32kg. by side. W-16kg. OH/24kg. by side
Fast UB Single-unders – 50

RX Movement Standards and scaling options – Will be covered before the WOD starts.

Scale based on your strength/fitness level/level of motivation.

The tendency to whining and complaining may be taken as the surest sign of little souls and inferior intellects.
-Frances Jeffrey

Have a great Wednesday!

 Support your community. Support others. Give more than you take. #yeahthatclinton

Janice and Jay