864 STRONG – Be Relentless in 2017!
Let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
-Matthew 5:16
“Let the light that shines in you be brighter than the light that shines on you.”
-Coach Dabo Swinney (Clemson – National Champions)
How do you support your community?
“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 ankle mobility/strength
“An open Facebook page is simply a psychiatric dry erase board that screams, “Look at me. I am insecure. I need your reaction to what I am doing, but you’re not cool enough to be my friend. Therefore, I will just pray you see this because the approval of God is not all I need.”
-Shannon Alder
864 WOD – Strength + Conditioning
“Big ain’t strong, strong is strong.” – Louie Simmons (Westside Barbell)
Strength – Front Squat 5RM (Build up to a heavy set of 5)
864 WOD – 3 Rounds AFAP:
25 KBS
15 Strict Pull-ups
Run 400 Meters
RX Movement Standards – KB Load 24kg./16kg. American Style. Strict, Dead hang. No Kip Pull-ups (Chin must be OVER the bar on EVERY rep – RX)
Goal = UB Reps on swings and pull-ups
100% RX’d or Scaled. There is no almost RX.
864 STRONG Community news and upcoming events:
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
January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9 – Sign up on the whiteboard
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
Nutrition Tip: Don’t eat anything that your great-grandmother wouldn’t recognize as food. Do you know what ingredients are in your food today?
Can you pronounce them? “Good food isn’t cheap, but cheap food isn’t good!”
Strength does not come from physical capacity. It comes from an indomitable will.
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay