Thursday 07.05.18

864 Strength + Conditioning 

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. Grip Strength/Pull-up Bar Hold/OHS Overhead Squat

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Sunday July 15 (game starts at 4:00) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday July 28th 9:00a.m. – 12:00 ($30 – must prepay)

July 864 Dues / NLT Sunday July 1, 2018 – $25 Late Fee after July 1. Thank you very much! We appreciate you.

Stay away from whiners! They will steal your mojo.

864 WOD – Strength + Conditioning 


Three rounds for time:
Run 400 meters
1.5 pood/1 pood Kettlebell X 21 swings
12 Pull-ups

BEAST Mode – “Heavy Helen”

Three rounds for time:
Run 400 meters
2 pood/1.5 pood Kettlebell X 21 swings
12 Strict C2B Pull-ups

RX = Listen to the movement standards / coaching points before you make your decision between Scaled/RX/Beast Mode

KBS are American Swings. All pull-ups are full ROM (close does not equal RX – keep working and getting stronger)

You can’t litter negativity everywhere and then wonder why you’ve got a trashy life. Keep it positive.

For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another.
-Galatians 5:13

If we lose freedom here, there is no place to escape to. This is the last stand on earth. 
-Ronald Reagan

Janice and Jay