864 Strength + Conditioning – Question: Will it be easy? Nope. Worth it? Absolutely.
For there is one God, and there is one mediator between God and men, the man Christ Jesus.
-1 Timothy 2:5
“Focus on giants – you stumble.
Focus on God – Giants tumble.”
-Max Lucado
Today’s Skill Work – Work on a weakness today. Grip Strength/Loaded Barbell Carry
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)
Backpack Drive for Children in Need – A lot of children/families need our help. We will start collecting backpacks at CF864 for back to school. This drive is through our church (Grace Church Harrison Bridge) and the supplies that are purchased through ya’ll will go directly back into Laurens County through the Laurens County DSS. There are 3 different cards at the gym (elementary school, middle school and high school) each card has a list of items. You can do this as an individual, couple or partner up with someone. The CF864 crew has always been there to help those in need and there are plenty of families around us that legitimately need help. We need these at the gym NLT Friday August 3. Check with Jay or Janice for details.
August 864 Dues / NLT Wednesday August 1, 2018 – $25 Late Fee after August 1. Thank you very much! We appreciate you.
864 WOD – Strength + Conditioning / Fight Gone Bad 864 Style
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of box jumps
1 minute of push presses
1 minute of burpees
Rest 1 minute
RX Movement Standards – DL Load 135/95 – Push Press Load 75/55 – Box Jump 20″ – burpees = full ROM
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep. Keep up with your reps / this is your score.
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.
CF864 – CONSTANTLY VARIED. No Ruts.
Support your community. Give more than you take. #yeahthatclinton
Challenge yourself today
Have a great Monday…Make it great!
NEVER GIVE UP!
Janice and Jay