Friday May 5, 2017

864 Strength + Conditioning – STRONG is the new STRONG!

If my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.
-2 Chronicles 7:14

Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.
-John Wooden

 Social Media tip of the day: “If you really loved me, you’d say so on my Facebook wall” Says no one in a healthy relationship ever.

“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 – Rings (any movement)

No Whining Zone! Leave that at home….

864 WOD – Strength + Conditioning 

WOD – 10 Rounds / 20 Minute Cap

Please arrive on time – early enough to warm up and ready to start at WOD times posted above. WODs start at scheduled times.  Thanks for your help!

4 Dips (Full ROM) No bands – RX on Rings or Dip bar
6 Deadlifts @ body weight on bar (RX = Unbroken – touch and go reps. No dropping bar)
4 Box Jumps (24/20)

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

864 STRONG Community news and upcoming events:

Pump and Run 2017 – Tomorrow /  Saturday May 6. Looking for the strongest/fastest!

MDM – Memorial Day Murph / Monday May 29 at 9:00a.m. Cookout after WOD. We need a headcount – Sign up on board at 864.

How do you support your community?

Let us touch the dying, the poor, the lonely and the unwanted according to the graces we have received and let us not be ashamed or slow to do the humble work. 
-Mother Teresa

Janice and Jay