Friday January 20, 2017

864 Strength + Conditioning

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.
-Matthew 6:19-21

“With malice toward none, with charity for all, with firmness in the right, as God gives us to see the right, let us strive on to finish the work we are in, to bind up the nation’s wounds.”
-Abraham Lincoln, March 4, 1865

“Loyalty to country ALWAYS. Loyalty to government, when it deserves it.”
-Mark Twain

Social Media tip of the day: I only logged on Facebook today to see who is driving the drama bus!

“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 mobility/strength

864 WOD – Strength + Conditioning

864 WOD – 3 RFT: 

1 Minute ME – each movement. Clock continues to run. No rest between movements.
1- Power Clean
2- DUs
3- K2E
4- Burpee/Box Jump
5-  Sit-ups

Score = Total reps each round

RX Movement Standards – PC (135/95) Burpee/Box Jump (24/20)

Want results? Show up at the gym!

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

How do you support your community?

864 STRONG Community news and upcoming events:

Check out the new 864 decals for your car, water bottle, etc.

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…

Nutrition Tip: Don’t eat anything that your great-grandmother wouldn’t recognize as food. Do you know what ingredients are in your food today?
Can you pronounce them? “Good food isn’t cheap, but cheap food isn’t good!”

“In this present crisis, government is not the solution to our problem; government is the problem.”
-Ronald Reagan, First Inaugural Address, Jan. 20, 1981

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay