Monday 06.12.2017

864 Strength + Conditioning – Stronger than Yesterday! 

Be careful that you do not refuse to listen to the One who is speaking. For if the people of Israel did not escape when they refused to listen to Moses, the earthly messenger, we will certainly not escape if we reject the One who speaks to us from heaven! When God spoke from Mount Sinai his voice shook the earth, but now he makes another promise: “Once again I will shake not only the earth but the heavens also.” This means that all of creation will be shaken and removed, so that only unshakable things will remain. Since we are receiving a Kingdom that is unshakable, let us be thankful and please God by worshiping him with holy fear and awe. For our God is a devouring fire.
-Hebrews 12:25-29

“Our failure to hear His voice when we want to is due to the fact that we do not in general want to hear it, that we want it only when we think we need it.”
-Dallas Willard

God is looking for people to use, and if you can get usable, he will wear you out. The most dangerous prayer you can pray is this: ‘Use me.’
-Rick Warren

Social Media tip of the day: Strip people of technology, see what’s left.

Today’s WODs START promptly at: 8:00a.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 – Grip Strength + Deep Squat Stretch

864 WOD – Strength + Conditioning

864 Strength – Bench Press 3 RM (work up to a heavy triple / strong set of 3) – Strength is our primary focus today.

Today’s Training: AMRAP – 12

6 Front Squats
8 Step Weighted Walking Lunge
10 AbMat Sit-ups

RX Movement Standards = FS Load 75% of bodyweight. Lunge – 24kg./16kg KB held at chest level.

A Squat above parallel is NOT a Squat.

100% RX’d or Scaled. There is no almost RX. Don’t let your pride get in front of your strength/fitness level.

864 STRONG Community news and upcoming events:

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 
2017 Kid STRONG Summer Camp June 26-29 / 9:00a.m.-11:00a.m.

Give more than you take. Support your community.

It’s not what we have in our life, but who we have in our life that matters.

It’s Monday! Get the week started off strong! See you in the gym…

Janice and Jay