Friday 09.15.17

864 Strength + Conditioning –  In Due Time. Until then, Just Grind!

Is there any encouragement from belonging to Christ? Any comfort from his love? Any fellowship together in the Spirit? Are your hearts tender and compassionate? Then make me truly happy by agreeing wholeheartedly with each other, loving one another, and working together with one mind and purpose. 
-Philippians 2:1-2

“Coming together is a beginning. Keeping together is progress. Working together is success.”
Henry Ford

Pray for everyone affected by the storms. Remember how blessed we are.

Social Media tip of the day: Entitlement is a delusion built on self-centeredness and laziness

Today’s WODs START promptly at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Deep Squat Stretch + Static hold on Pull-up Bar + Barbell Rack Position

864 WOD – Strength + Conditioning

Conditioning – Training: For Time

30 Back Squats (225/155)
Run 800 Meters
30 Bench Press
Run 800 Meters

A Squat above parallel is NOT a Squat.

RX Load on Bench = M100%/W75% of Body weight – Must be able to lift bar out of rack and back into rack without assistance.
Select your weight based on your strength level not your ego.
Floor Press is RX for this workout.

864 STRONG Community news and upcoming events:

No 0830 WOD this Saturday – Come out and support the Run Like a Mann 1k / 5K Run or Walk – September 16 at 0830. Registration forms at CF864. Supports Laurens County Cancer Association. We could use some volunteer help if you aren’t planning on running or walking – check with Gunny.

Encourage each other. Give more than you take. Support your community.

TGIF – The Grind Includes Friday! See ya in the gym…..

Janice and Jay