Thursday 08.09.18

864 Strength + Conditioning – Support your community. Give more than you take. #yeahthatclinton

A greedy man stirs up strife, but the one who trusts in the Lord will prosper.
-Proverbs 28:25

There’s a lot of whiners in every crowd.
-R. Lee Ermey

864 WOD – Strength + Conditioning: 200 Kettlebell Swings – 24kg./16kg. American. Sprint 50M and back at the top of every minute.

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.

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. If you don’t sign up on the board and confirm on Friday – you might show up and be the only one there. Thank you!

I am thankful for my struggle because without it, I wouldn’t have stumbled across my strength.

The Struggle is Real.

Show up. Work Hard. Get Results.

Constantly Varied. -CrossFit

Strength: Floor Press – 5RM (work up to a heavy set of 5) Strength is the focus of our training today – Be Strong(er)
RX = This cycle is Floor Press / Not Bench Press. 5 unbroken reps. Take approximately 15 minutes to find your 5 rep max. This will allow us to start the conditioning together as a group, on the clock. Please be considerate of others. Thanks!

Today’s Skill Work – Work on a weakness today. Grip Strength/Strict Pull-ups (you should always strive for strict movements before you attempt to kip)

Scale WODs based on your strength/fitness level.

Janice and Jay