Wednesday 10.03.18

864 Strength + Conditioning – No Frills. Just Results.

Fearing people is a dangerous trap, but trusting the Lord means safety.
-Proverbs 29:25

“Worry is a cycle of inefficient thoughts whirling around a center of fear.”
-Corrie Ten Boom

Share an encouraging word with someone today. You might need to hear the same words tomorrow.

864 STRONG Community news and upcoming events:

October is Breast Cancer Awareness Month – THINK PINK

Practical Self Defense #2 – Ladies Only / Sunday October 7th from 2pm – 5pm. Get signed up today. You do not have to be a 864 member to attend.

Reminder – 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!

Thanks to the 864 Community that came out Saturday to support “CrossFit and Cornhole” Benefiting Hunter Wilbanks. It would not have been possible without our awesome volunteers and athletes. You guys always step up to the plate when it comes to supporting those in need. Makes us proud of the CF864 Community / family. Thank you!

Cars & Coffee – Saturday October 13 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

Thanks to all of you that came out to support the Run Like a Mann 5k Run/Walk – Fundraiser for Laurens County Cancer Association.

Today’s Skill Work – Work on a weakness. Grip Strength / Hip Mobility / OH ROM

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

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


100 Fast UB Singles (No doubles today)
30 Second Handstand Hold / 30 seconds UB
30 AbMat Sit-ups / Full ROM
One arm OH Kettbell Hold – 30 Seconds L / 30 Seconds R (24kg./16kg.) Locked Out


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

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

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

Janice and Jay