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. Deep Squat Stretch/Hip Mobility/Ring Work

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00pm) 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!

No Saturday WOD – July 14

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 September 8th 9:00a.m. – 12:00 ($30 – must prepay)

864 WOD – Strength + Conditioning – For Time: 

Stay away from whiners – They will keep you from reaching your goals and kill your PRs

1 x Suitcase Carry – 400 Meters (route – 1 lap around gym) M = 1 x 32kg. KB / W = 1 x 24kg. KB (RX – can’t put KB down. Switch hands as needed)

-then

10 RFT:

1 Strict Press (80% of 1RM or AHAP – should be a very challenging single) post load on board
5 Box Jumps (24/20)
15 Double-unders (scale x3 singles)

Clock starts with suitcase carry (one arm farmers walk) – WOD RX’d only if 400 meter carry is unbroken.

Scale/modify based on your strength/fitness level. Train Hard. Train Heavy. Train Smart.Have Fun.

Fridays in the gym are reserved for the dedicated. Will you be there?

Be sober-minded; be alert. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.
-1 Peter 5:8

I pray to be a good servant to God, a father, a husband, a son, a friend, a brother, an uncle, a good neighbor, a good leader to those who look up to me, a good follower to those who are serving God and doing the right thing.
-Mark Wahlberg

Hope your week has been great!

NEVER GIVE UP!
Janice and Jay