864 Strength + Conditioning – Relentless in 2017!

“Do not judge others, and you will not be judged. For you will be treated as you treat others. The standard you use in judging is the standard by which you will be judged.
-Matthew 7:1-2

Do not judge my story by the chapter you walked in on.
-Unknown

Social Media tip of the day: Actions prove who someone is, words just prove who they want to be.

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!

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.

February 864 Dues NLT Wednesday February 1, 2017 – $25 Late Fee after February 1. Thank you!

864 WOD – Strength + Conditioning

864 WOD – 3 RFT:
Run 400 Meters
21 Deadlifts
12 Strict Pull-ups

RX Movement Standards – RX DL Load = 225/155 (NO Bouncing DL. NO Dropping bar from top/lockout. Thank you!) T-n-G Reps.
Pull-ups are strict / dead hang. Chin must be OVER the bar on every rep if RX. Any hand position is RX.

Abdominal Strength – Alternate 3 x ME Sit-ups in 30 seconds. Go for broke. (post # for each 30 seconds) / 30 Second Deep Squat Stretch.

100% RX’d or Scaled. There is no almost RX.

864 STRONG Community news and upcoming events:

Check out the new 864 decals for your car, water bottle, etc.

This Saturday – 864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m./Get signed up today
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun
If you can volunteer or just come out to support your fellow athletes and your community please let us know.

January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9 – Sign up on the whiteboard

You’re always one decision away from a totally different life.

How do you support the community that you live in? Do you give more than you take?

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay