Monday 08.06.18

864 Strength + Conditioning – Support your community. Give more than you take. #yeahthatclinton

Dear brothers and sisters, if another believer is overcome by some sin, you who are godly should gently and humbly help that person back onto the right path. And be careful not to fall into the same temptation yourself. Share each other’s burdens, and in this way obey the law of Christ. If you think you are too important to help someone, you are only fooling yourself. You are NOT that important.
-Galatians 6:1-3

“So many people focus on who they will be that they never get around to figuring out who they are.”
-Shannon L. Alder

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

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. If you don’t sign up on the board and confirm on Friday – you might show up and be the only one there. Thank you!

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 / EMOM – 12

20 Second Plank Hold on Elbows then 8 Burpee Box Jumps (24/20)

RX Movement Standards – Full ROM
Scale based on your strength/fitness level.
 Nobody is impressed with your time if your form stinks.
Focus more on good form and being strong and less on trying to be the first to finish.
BEAST MODE with good form = Legit! Encourage and Support each other!

Can’t = Scaled
Won’t = Soft

If there is no struggle, there is no progress.
-Frederick Douglass

The Struggle is Real.

Constantly Varied. -CrossFit

Strength: Deadlift – 5RM (work up to a heavy set of 5) Strength is the focus of our training today-
5rm is 5 unbroken reps. Not 3 and 2. No dropping bar from lockout. No bouncing reps.

Today’s Skill Work – Work on a weakness today. OHS/Strict HSPU/KB Front Rack

Janice and Jay