864 Strength + Conditioning
“Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. “Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.
-Matthew 6:1-4
“Give freely to the world these gifts of love and compassion. Do not concern yourself with how much you receive in return, just know in your heart it will be returned.”
-Steve Maraboli
How do you support your community?
“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!
Today’s WODs 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 shoulder mobility/strength
864 WOD – Strength + Conditioning
Strength – Power Clean / Press 3RM (Build up to a heavy set of 3) – Strength is the focus today.
864 WOD – AMRAP 12
5 Pull-ups
5 One Arm KB Push Press
Sprint to 50 Meter / Sprint Back
RX Movement Standards – Any style pull-up / if RX chin must be OVER the bar every rep. KB Press – 5 each side – 24kg./16kg.
100% RX’d or Scaled. There is no almost RX.
Abdominal Strength – NFT / Alternate: 4 x 15 Weighted Sit-ups (45/25 plate) and 25 Flutter kicks
864 STRONG Community news and upcoming events:
Check out the new 864 decals for your car, water bottle, etc.
864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up today
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun
January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9 – Sign up on the whiteboard
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
Nutrition Tip: Don’t eat anything that your great-grandmother wouldn’t recognize as food. Do you know what ingredients are in your food today?
Can you pronounce them? “Good food isn’t cheap, but cheap food isn’t good!”
“Privacy is dead, and social media holds the smoking gun.”
Relentless in 2017!
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay