864 STRENGTH and CONDITIONING 

This is real love—not that we loved God, but that he loved us and sent his Son as a sacrifice to take away our sins.
-John 4:10

The day I found my smile again was when I stood in my own storm and danced with my tribe.
-Shannon L. Alder

Social Media tip of the day: Ask yourself one question – why did I just post that? Seek respect, NOT attention. It last longer.
You can’t fix stupid…but you can watch it in action on Facebook every day!
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4

Goal for the day – Put OTHERS ahead of yourself.

Today’s WODs START at: 5:15a.m./8:00a.m.

Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 864 Strong: The HUMP DAY GRIND – AMRAP 15
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

Today’s Skill Work – Work on shoulder strength / mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

Remember that Please, Thank You and I’m Sorry are still magic words.

For time – In the following order:

5 Hollow Rocks
10 GHD Sit-ups/or AbMat Sit-ups
30 Second UB Overhead Barbell Hold (locked out) 95/65
Plate Push Crawl – 1 x length of gym

CONSTANTLY VARIED.
-864

Listen up as details/movement standards are covered. Constantly Varied – No Ruts.

The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

864 Pump and Run / Pull and Run. Saturday 7

864 BBQ. Barbells. Live Music. Thursday May 12

Memorial Day MURPH – Monday May 30

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

“Be kind, for everyone you meet is fighting a harder battle.”
-Plato

On this day in history – February 16, 1968 – In the U.S., the first 911 emergency telephone system was inaugurated in Haleyville, AL.

BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice