864 Strength + Conditioning – Stronger than Yesterday! 

A third time he asked him, “Simon son of John, do you love me?” Peter was hurt that Jesus asked the question a third time. He said, “Lord, you know everything. You know that I love you.” Jesus said, “Then feed my sheep.
-John 21:17

Things done well and with a care, exempt themselves from fear.
–William Shakespeare

Social Media tip of the day: You don’t need a reason to help people.

Today’s WODs START promptly at: 5:15a.m./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 – KB Snatch + Deep Squat Stretch

864 WOD – Strength + Conditioning

864 Strength – Deadlift 1 RM (work up to a heavy single – set a new PR) – Strength is our primary focus today.

WODs start at posted times above.

Today’s Training:  “Scotty”

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

CFHQ 170616 HERO WOD

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

100% RX’d or Scaled.

864 STRONG Community news and upcoming events:

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 
2017 Kid STRONG Summer Camp June 26-29 / 9:00a.m.-11:00a.m.

Give more than you take. Support your community.

You will NEVER influence the world by trying to be like it.

NEVER GIVE UP!
Janice and Jay