Monday 10.22.18

864 Strength + Conditioning – It’s a new day and a new GRIND. 

I take joy in doing your will, my God, for your instructions are written on my heart.”
-Psalm 40:8

“Hiding from your weaknesses is a recipe for incapacity and error.”
-Greg Glassman, Founder of CrossFit

It’s Monday! Time to check your baggage at the door. Do you want to train hard and get stronger or just whine and complain and stay right where you are? Your choice.

Goal = Set a new DL PR today!

864 STRONG Community news and upcoming events:

October is Breast Cancer Awareness Month – THINK PINK

Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

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

Today’s Skill Work – Work on a weakness. Hip Mobility. Ankle Strength/Mobility (important for heavy deadlifts)

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

Strength – You will have 15 minute to find your 1 RM Deadlift – work up to a single. The clock will start at the scheduled times above for strength.
Our focus today is strength training. Show up. Do hard work, Get stronger. Set a new 1 rep PR. How can we help you reach your goals today?

864 STRENGTH + CONDITIONING Training – The Daily GRIND For time:

3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
Train Hard/Train Heavy/Train Smart. Support and encourage each other today.

Scale based on your strength/fitness level/level of motivation.

RX Movement Standards / Loads and scaling options will be covered before the WOD starts.

It’s about more than the 15 minute AMRAP. Don’t get focused on the conditioning and forget about the fact that we are here to get stronger.
#discipline #willpower #goals

Support your community. It’s up to us. #yeahthatclinton

Janice and Jay