864 Strength + Conditioning 

The Grind Includes Friday.

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. Ring Work/Strict HSPU/Strict Pull-ups

864 STRONG Community news and upcoming events:

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.

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

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.

864 WOD – Strength + Conditioning 

a.) Three rounds for time of:
Ground to overhead, 10 reps (95/65)
200 Meter Shuttle sprint, 50 Meters there and back twice

then – move from a – b without rest. Your time is for both 3 rounds combined

b.) Three rounds for time of:
15 Burpees
50 DUs (x3 singles – scaled)

Can’t = Scaled
Won’t = Soft

The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.
-2 Peter 3:9

If there is no struggle, there is no progress.
-Frederick Douglass

The Struggle is Real.

NEVER GIVE UP!
Janice and Jay