Friday 06.09.2017

864 Strength + Conditioning – Stronger than Yesterday! 

Owe nothing to anyone—except for your obligation to love one another. 
-Romans 13:8

“The German root word for “debt” is the same as for “guilt.”
-Dave Ramsey

Social Media tip of the day: Gossip dies when it hits a wise person’s ears. #wisdom

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

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Grip Strength + Hip Flexibility/Strength

864 WOD – Strength + Conditioning

Today’s Training: 21-15-9

Kettlebell Swings

100% RX’d or Scaled. There is no almost RX. Don’t let your ego get ahead of your abilities.

Movement Standards / RX Load = 95/65 Thrusters (Full ROM) 32kg./24kg. American KBS. Goal = UB reps on all reps / AFAP

864 STRONG Community news and upcoming events:

“All we have to decide is what to do with the time that is given us.”
-J.R.R. Tolkien

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 
2017 Kid STRONG Summer Camp June 26-29 / 9:00a.m.-11:00a.m.

Give more than you take. Support your community.

“One of the most important things you can do on this earth is to let people know they are not alone.”
-Shannon Alder

Janice and Jay