864 Strength + Conditioning – BE STRONG! 

Strength: Back Squat – 1 RM (work up to a heavy single) Strength is the focus of our training today.
A Squat above parallel is NOT a Squat.

The answer is always: COFFEE & SQUATS

Today’s WOD START promptly as a group / on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. TGU/Bar Hold/Strict HSPU
Don’t wait until another WOD shows up with your weakness in it. Include it in your skill work today and make it your strength.

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – Saturday August 11th from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday September 8th 9:00a.m. – 12:00 ($30 – must prepay)

Can’t or Won’t? Your Choice.

864 WOD – Strength + Conditioning – “Isabel”
30 snatches for time

Men: 135 lb.
Women: 95 lb.

Base all training on your strength/fitness level/skill level. Scale/modify as needed. Train Hard. Train Heavy. Train Smart.

Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.

So if the Son sets you free, you will be free indeed.
-John 8:36

Have you prayed about it as much as you’ve complained about it?

Support your community. #yeahthatclinton

NEVER GIVE UP!
Janice and Jay