864 Strength + Conditioning – The Grind Includes Friday
The gym is reserved for the dedicated on Fridays!
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. Grip Strength/Pull-up Bar Hold/Strict HSPU
864 STRONG Community news and upcoming events:
The 864 Crew is going to the Greenville Drive Baseball Game on Sunday July 15 (game starts at 4:00) and you are invited. We will meet at Fluor Field. Sign up list on board.
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 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.
Practical Self Defense #2 – Ladies Only / Saturday July 28th 9:00a.m. – 12:00 ($30 – must prepay)
July 864 Dues / NLT Sunday July 1, 2018 – $25 Late Fee after July 1. Thank you very much! We appreciate you.
Stay away from whiners! They will steal your soul…
864 WOD – Strength + Conditioning – AMRAP 20
3 Front Squat
9 Box Jumps
RX = Front Squat AHAP – Should be VERY challenging for every set of 3 reps. Below parallel. Post load with rounds.
T2B – Toes must TOUCH the bar on every rep. Close to the bar is not RX. Keep working on these in your skill work.
Box – 24/20
A Squat above parallel is NOT a Squat.
Train Hard. Train Heavy. Train Smart.
In that wonderful day you will sing: “Thank the LORD! Praise his name! Tell the nations what he has done. Let them know how mighty he is!
The greatest wealth is to live content with little.
Don’t judge a situation you’ve never been in.
NEVER GIVE UP!
Janice and Jay