Thursday 09.14.17

864 Strength + Conditioning – ALL in or ALL out!

Naked I came from my mother’s womb, and naked I will return there. The LORD gives, and the LORD takes away. Blessed be the name of the LORD.
Job 1:21

Christ is not valued at all unless He is valued above all.

Pray for everyone that has been affected by the storm. We have a lot to be thankful for so don’t forget all of the people that are less fortunate than we are.

Social Media tip of the day: You don’t need to tell people you’re good. People will see and sense the good. Confidence is silent. Insecurities are loud.

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 – Deep Squat Stretch + Pull-up Bar Hold

864 WOD – Strength + Conditioning

864 Strength – Power Clean/Jerk (Press) 1 RM (work up to a heavy single)

Strength is our focus today – Be Strong(er)!

Conditioning – Training: “Curtis P”

75 Reps for time / 30 Minute Time Cap – DIG DEEP!

1 Rep of Curtis P =
Power Clean
Lunge – Left
Lunge – Right
Push Press

RX Load = 95/65

Cherry Picking = Weak Sauce! Excuses or Results. Your choice.

Bar stays in rack position for lunges then press overhead after push press bar goes back to the floor to start the next rep. Have Fun…(Gunny’s idea of fun!)

864 STRONG Community news and upcoming events:

No 0830 WOD this Saturday – Come out and support the Run Like a Mann 1k / 5K Run or Walk – September 16 at 0830. Registration forms at CF864. Supports Laurens County Cancer Association. We could use some volunteer help if you aren’t planning on running or walking – check with Gunny.

Encourage each other. Give more than you take. Support your community.

No, it never gets easy and you wouldn’t want it to.

Janice and Jay