864 Strength + Conditioning – Stronger than Yesterday! 

But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.
-James 3:17

God, grant me the serenity to accept the things I cannot change, Courage to change the things I can, And wisdom to know the difference. 
-Reinhold Niebuhr (1892-1971)

Social Media Tip of the Day: If it’s not your business don’t spread it.

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 – Hip Mobility + Deep Squat Stretch

864 WOD – Strength + Conditioning

Excuses = Weakness.

July 864 Dues NLT Saturday 1 July, 2017 – $25 Late Fee after 1 July. Thank you very much! We appreciate you.

Today’s Training – 3 RFT:
Run 400 Meters
21 Kettlebell Swings
15 Deadlift
12 Pull-ups

RX = Yes, must be completed in the order listed above. KB Load = 24kg./16kg. American. DL Load = 1.5 x body weight on bar. Pull-ups = Full ROM.

BEAST MODE = KB Load = 32kg/24kg American. DL Load = 2 x body weight on bar. Pull-ups = Full ROM. Wearing weighted vest (at least 20 pounds)

“If you quit ONCE it becomes a habit. Never quit!”
-Michael Jordan

RX Movement Standards – Full ROM.

100% RX’d or Scaled.

864 STRONG Community news and upcoming events:

Day 4 of Kid STRONG Summer Camp. Awesome group of guys and girls!

“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.

Don’t make excuses and Don’t talk about it. Do it.

NEVER GIVE UP!
Janice and Jay