Monday 09.11.17

864 Strength + Conditioning

9-11-2001 NEVER FORGET! All Gave Some. Some Gave All.

I will be your God throughout your lifetime— until your hair is white with age. I made you, and I will care for you. I will carry you along and save you. 
-Isaiah 46:4

You need to know God’s love so it can overflow out of your life into others. 
-Rick Warren

Remember to take a minute and pray for the hurricane victims.

Social Media tip of the day: To be trusted is a greater compliment than being loved.

Today’s WOD 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 – Deep Squat Stretch + KB Rack + Balance Work (single leg)

864 WOD – Strength + Conditioning

864 Strength – Back Squat 1 RM (work up to a heavy single)  

A Squat above parallel is NOT a Squat!

Strength is our focus today.

Today’s training- For time: 9 Rounds of
11 KB Swings
11 Goblet Squats
11 Box Jumps
11 C2B Pull-ups

RX Movement Standards – KB Load for swings and squats = 24kg./16kg. Swings are American (CF Overhead)
C2B Pull-ups = Must touch chest to bar on every rep. Palms forward
Box = 24/20

864 STRONG Community news and upcoming events:

Run Like a Mann 1k / 5K Run or Walk – September 16 at 0830. Registration forms at CF864. Supports Laurens County Cancer Association. We could use some volunteer help if you aren’t planning on running or walking – check with Gunny.

CF864 Stickers – Represent! Choose style and color (see board at gym)

Give more than you take. Support your community. Support and encourage each other.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

It’s Monday….It has to be good!

Janice and Jay