864 STRONG – Forging Strong Athletes in Clinton, South Carolina

And as you wish that others would do to you, do so to them.
-Luke 6:31

“If you REALLY want to know what another person is like, notice how he or she treats the less fortunate or those without position or title.”
-Steve Shallenberger

Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Work on shoulder mobility

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Strength – Bench Press 3 RM (work up to a heavy set of 3) Strength is the focus today.

Today’s WOD – Buy-In will always start AS A GROUP at the scheduled times. The Buy-In and Cash Out are part of the WOD.
Please don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

There is no almost RX. It’s 100% RX’d or Scaled.

Conditioning – 3 RFT: 10 Front Squats / 12 Strict KSE / 15 Burpees
RX = Font Squat Load – Body Weight on bar / Strict K2E – knees must touch elbows not armpits or forearms. Close to elbows will not be RX. Time cap – 15 Minutes

“Do. Or do not. There is no try.” -Yoda

October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. Post miles as you go. Your daily walking on job, etc. do not count – must be miles outside of your normal routine such as heading out on a neighborhood walk or running a mile after the WOD, etc. Get out and move.

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 STRONG. BE LEGIT. BE PREPARED.

Janice and Jay