864 Strength + Conditioning – Stronger than Yesterday!

Challenge yourself today

Strength: Clean + Jerk 3RM (work up to a challenging set of 3) Strength is the focus of today’s training.

Motivate + Encourage each other.

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. TGU/KB Arm Bar/KB Rack Position

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00) 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 – Saturday August 11th 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 September 8th from 9:00a.m. – 12:00 ($30 – must prepay)

Confidence is Silent. Insecurity is Loud. Stay away from whiners!

864 WOD – Strength + Conditioning – 5 RFT:

5 Strict HSPU
10 OHS
15 Burpees

Can’t or Won’t? Strong or Weak? Your Choice. 

RX Movement Standards – HSPU = Strict. No Kip.
OHS = 135/95. A Squat above parallel is NOT a Squat. Get proper depth.
Burpees are full ROM – Jump at the top with full hip extension and clap overhead.

RX – Base all training on your strength/fitness level/skill level. Scale/modify as needed. Train Hard. Train Heavy. Train Smart.

Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.

“You have heard that it was said, ‘You shall not commit adultery.’ But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart.”
-Jesus (Matthew 5:27-28)

“Lies don’t end relationships the truth does.”
-Shannon L. Alder

If we don’t support our community…who will? #yeahthatclinton

NEVER GIVE UP!
Janice and Jay