Wednesday 09.19.18

864 Strength + Conditioning – NO EXCUSES.

You will recognize them by their fruits. Are grapes gathered from thornbushes, or figs from thistles? 
-Matthew 7:16

Without God, my internal compass is something more akin to a windmill in a hurricane.
Craig D. Lounsbrough

864 STRONG Community news and upcoming events:

Practical Self Defense #2 – Ladies Only / Sunday October 7th from 2pm – 5pm. 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 October 13 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.

Today’s Skill Work – Work on a weakness. Squat Stretch / Ankle Mobility / TGU

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

Workouts will start at the posted times above. If you are late – please wait until the next workout starts.

See new date above for ladies self defense training. You do not have to be a 864 member to attend.


5 Box Jumps (24/20)
10 One Arm KB Swing (L) / 10 One Arm KB Swing (R) – AHAP
15 OH Weighted Walking Lunges (45/25 plate)

Stop Complaining.
Stop Making Excuses.
Nobody is Listening.

RX Movement Standards, Loads and scaling options will be covered before the WOD starts.

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

70% Kitchen + 30% Gym = Results. There is nothing you can do to reverse these numbers.

 Support your community. If you don’t – who will?


Janice and Jay