864 Strength + Conditioning
They are being tested by many troubles, and they are very poor. But they are also filled with abundant joy, which has overflowed in rich generosity. For I can testify that they gave not only what they could afford, but far more. And they did it of their own free will.
-2 Corinthians 8:2-3
“Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same, or one day we will spend our sunset years telling our children and our children’s children what it was once like in the United States where men were free.”
-President Ronald Reagan
How do you support the community that you live in?
Social Media tip of the day: Remember when people had diaries and got mad when someone read them? Now they put everything on Facebook and get mad when they don’t.
“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 1RM (Build up to a heavy single) – Strength is the focus today. Set a new PR today
864 WOD – EMOM 15
3 Back Squats / 5 Burpees
RX Movement Standards – Squat Load = 225/155. Burpees = Full ROM
100% RX’d or Scaled. There is no almost RX.
Abdominal Strength – NFT / Alternate: 2 x Max Plank Hold / 20 Weighted Sit-ups (45/25 plate)
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
Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.
-Dr. Seuss
Relentless in 2017!
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay