864 Strength + Conditioning

Whoever claims to love God yet hates a brother or sister is a liar. For whoever does not love their brother and sister, whom they have seen, cannot love God, whom they have not seen.
-1 John 4:20

“Let no man pull you low enough to hate him.”
-Martin Luther King, Jr.

Social Media tip of the day: “I fear the day that technology will surpass our human interaction. The world will have a generation of idiots.
-Albert Einstein 

“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.

864 WOD – Strength + Conditioning

864 WOD: 4 rounds for time of:
95-lb. power snatches, 20 reps
50 double-unders

CFHQ (170127)

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

Abdominal Strength – 3 X 25 Flutter Kicks holding 1 KB / 30 Second Hip Bridge

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

God Directed Life. Self Directed Life. Your Choice.

How do you support the community that you live in?

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay