864 STRONG – Be Relentless in 2017!

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.
-John 14:6

Life is either a great adventure or nothing.
-Helen Keller

How do you support your community?

“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 hip/hamstring mobility – flexibility

864 WOD – Strength + Conditioning

“Big ain’t strong, strong is strong.” – Louie Simmons (Westside Barbell)

864 WOD – 6 RFT:
5 Deadlifts
5 Box Jumps
Suitcase Carry – 50 Meter/Back
10 Step Weighted Walking Lunge

RX Movement Standards – DL Load = 1.5 Times body weight. TnG reps. No bounce/No dropping from lockout.
Box Jump – 24/20. SC Load = 1 x 32kg./24kg. Switch Hands at 50 M. Lunge with the KB that you use for SC.

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

864 STRONG Community news and upcoming events:

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up today
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun

January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9 – Sign up on the whiteboard

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

“On Twitter we get excited if someone follows us. In real life we get really scared and run away.”
-Unknown Twitter User

Strength does not come from physical capacity. It comes from an indomitable will.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay