Friday 07.20.18

864 Strength + Conditioning – It’s Friday. RISE & GRIND

I’m a big fan of the humble hustle. People with 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. TGU/Shoulder Mobility/Grip Strength

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 7:00) 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 – Saturday August 11th 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 from 9:00a.m. – 12:00 ($30 – must prepay)

864 WOD – Strength + Conditioning – 8 RFT:

1 TGU – (L)
1 TGU – (R)
7 Strict L Pull-ups

TGU Load = AHAP with good form. Post KB # used on whiteboard. L Pull-ups are strict. Must be in a perfect L if RX.

RX – Base all training on your strength/fitness level/skill level. Scale/modify as needed. RX’d is more than the amount of weight used – Form is equally important.
Train Hard. Train Heavy. Train Smart.

Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.

Lazy people want much but get little, but those who work hard will prosper.
-Proverbs 13:4

“All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity are easy. Stay away from easy.”
-Scott Alexander

If we don’t support our community…who will? #yeahthatclinton

Janice and Jay