864 Strength + Conditioning

So God created man in his own image, in the image of God he created him; male and female he created them.
-Genesis 1:27

“Nothing could be more irrational than the idea that something comes from nothing.”
-R.C. Sproul

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 sholder mobility/strength

“An open Facebook page is simply a psychiatric dry erase board that screams, “Look at me. I am insecure. I need your reaction to what I am doing, but you’re not cool enough to be my friend. Therefore, I will just pray you see this because the approval of God is not all I need.”
-Shannon Alder

864 WOD – Strength + Conditioning

Strength – Power Clean / Press 5RM (Build up to a heavy set of 5)

864 WOD – 5 RFT:
10 Goblet Squats
10 T2B
30 Second Plank Hold at top of push-up

January 864 Dues NLT Sunday January 1, 2017 – $25 Late Fee after January 1. Thank you!

RX Movement Standards – Goblet Squat Load (AHAP KB for 10 UB reps – post # with time) / T2B – both toes must touch bar at same time.

100% RX’d or Scaled. There is no almost RX.

Abdominal Strength – NFT / Alternate: 4 x 25 Sit-ups / 25 Mountain Climbers (Full ROM)

864 STRONG Community news and upcoming events:

Last call for 864 Hoodies – If you are interested in getting in on the next order please let us know ASAP. Color/Size

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…

Looking for happiness? Do you try to live each day with JOY?
J– Jesus
O – Others
Y – Yourself
equals true happiness…

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!”

Relentless in 2017!

Strength does not come from physical capacity. It comes from an indomitable will.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay