Monday May 8, 2017

864 Strength + Conditioning – Stronger than Yesterday! 

Just think how much more the blood of Christ will purify our consciences from sinful deeds so that we can worship the living God. For by the power of the eternal Spirit, Christ offered himself to God as a perfect sacrifice for our sins.
-Hebrews 9:14

“The story goes that a public sinner was excommunicated and forbidden entry to the church. He took his woes to God. ‘They won’t let me in, Lord, because I am a sinner.’
‘What are you complaining about?’ said God. ‘They won’t let Me in either.”
-Brennan Manning

Social Media tip of the day: Age is no guarantee of maturity.

“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 a weakness today. Suggestion –Rack Position. Grip Strength

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

864 Strength – Front Squat 3 RM (work up to a heavy set of 3) – Strength is our primary focus today. Be Strong! 

Please arrive on time – early enough to warm up and ready to start squats at WOD times posted above. This helps keep things running on schedule.
Thank you very much!

21-15-9 reps for time of: Time cap – 20 Minutes

21 OHS (95/65)
21 K2E
Run 400 Meters
15 OHS (95/65)
15 K2E
Run 400 Meters
9 OHS (95/65)
9 K2E
Run 400 Meters

Remember – A Squat above parallel is NOT a Squat!

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

864 STRONG Community news and upcoming events:

We are very grateful to the selfless crew from 864 that always show up ready to volunteer their time and make events in the gym possible. Big thanks to you guys that showed up Saturday at the 2017 Pump and Run. We had a real good time and saw a lot of strong competition. We have plans for changes in next years pump and run format. Stay tuned for details.

MDM – Memorial Day Murph / Monday May 29 at 9:00a.m. Cookout after WOD. We need a headcount – Sign up on board at 864.

How do you support your community?

“To handle yourself, use your head; to handle others, use your heart.”  
-Eleanor Roosevelt

Janice and Jay