864 Strength + Conditioning – Relentless in 2017!

Bear one another’s burdens.
-Galatians 6:2

Every successful individual knows that his or her achievement depends on a community of persons working together.
-Paul Ryan

 Social Media tip of the day: The quickest way to run out of time is to think you have enough of it.

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – OHS Overhead Squat. A Squat above parallel is NOT a Squat!

STRONG is the new STRONG!

Today’s WODs START promptly at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Out of respect for your fellow CrossFitters please show up on time. This helps keep WODs on schedule.

864 WOD – Strength + Conditioning

a.)
3 RFT:
10 G2OH
200 Meter Shuttle Sprint

Rest exactly 1 Minute between a and b (you keep the time)

b.)
3 RFT:
10 KBS
SC Carry – 50 Meters/back

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

RX Load = 135/95 From ground to overhead with full extension/locked out every rep.
Sprint = Shuttle Sprint 50 Meters – there and back twice.
KB Load = 32kg./24kg. American swings. Please don’t drop the kettlebells.
SC Carry = same KB used for swings. Switch hands at 50 M mark and return.
Post individual time for a & b
Time cap – 15 Minute cut off for a and b that includes the 1 minute rest. If you time out post what you completed.
This is a fast workout. Go at it hard and fast!

864 STRONG Community news and upcoming events:

Pump and Run 2017 – Saturday May 6. Get signed up today.

Great job to all of you that competed in the open. Which of the 5 open workouts challenged you the most? Post your answer on CrossFit864 Facebook.

What are you thankful for today?

Do what is right – Not what is easy.

NEVER GIVE UP!
Janice and Jay