Friday 06.22.18

864 Strength + Conditioning – NO talk, ALL grind.

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. KB Front Rack/Strict Pull-ups/ Hip Mobility

864 STRONG Community news and upcoming events:

Practical Self Defense – Ladies Only / Limited Slots / Saturday June 30th 9:00a.m. – 12:00 ($30 – must prepay)
Spots for this date are almost full. There will be another training date in the future. If you are interested – get on the list.

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!

Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 WOD – Strength + Conditioning  – AMRAP 18

4 Strict UB C2B Pull-ups
6 Burpee Box Jumps (24/20)
8 One Arm KB Swings (4R /4L) AHAP

Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.
-Psalm 91:1

Through many dangers, toils and snares, I have already come; ‘Tis grace has brought me safe thus far and grace will lead me home.
-John Newton

RX –Check your pride and ego at the door. If you are working outside of your strength/athletic abilities just to say that you are “RX” then you have totally missed the purpose of the training that day. Train Hard. Train Heavy. Train Smart.

Friday’s in the gym are reserved for the dedicated. Hope to see you there…

Work Hard Now. Rest Later

Janice and Jay