Friday April 21, 2017

Eight. Six. Four.  Strength + Conditioning  

We are a certified NO WHINING ZONE!

“Death is swallowed up in victory. O death, where is your victory? O death, where is your sting?” For sin is the sting that results in death, and the law gives sin its power. But thank God! He gives us victory over sin and death through our Lord Jesus Christ. 
-1 Corinthians 15:55-57

The first step on the way to victory is to recognize the enemy.
-Corrie Ten Boom

 Social Media tip of the day: “ Often those that criticize others reveal what he himself lacks.” -Shannon L. Alder

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!

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 – Rack position (bar and KB)

STRONG is the new STRONG!

Did you set a new 1 RM PR this week on deadlift or bench press? Post your #’s on CrossFit864 Facebook

864 WOD – Strength + Conditioning

AMRAP – 20

3 KB Snatch (L)
3 KB Snatch (R)
6 Strict T2B
9 Box Jumps

RX Movement Standards:
KB Snatch Load = AHAP (A challenging weight) KB starts on the ground. Post weight used on whiteboard with your score.
Strict T2B = No kip. Toes must TOUCH bar on every rep. RX = all 6 reps unbroken every round.
Box Jump = 24/20

100% RX’d or Scaled. There is no almost RX.

864 STRONG Community news and upcoming events:

Pump and Run 2017 – Saturday May 6. Get signed up today. How much ya bench? How fast ya run?

How do you support your community?

Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you. Stay committed!

EXCUSES or RESULTS – Pick one….

TGIF
-The
-Grind
-Includes
-Friday

BE GRATEFUL!
Janice and Jay