864 Strength + Conditioning

 As the Scriptures say, “People are like grass; their beauty is like a flower in the field. The grass withers and the flower fades. But the word of the Lord remains forever.” And that word is the Good News that was preached to you. 
-1 Peter 1:24-25

All great change in America begins at the dinner table.
-President Ronald Reagan

Social Media tip of the day: A life filled with silly social drama and gossip indicates that a person is disconnected from purpose and lacking meaningful goals. People on a path of purpose don’t have time for drama.
-Brendon Burchard

“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

864 WOD – Strength + Conditioning

Strength – Front Squat 1RM (Build up to a heavy single) – Strength is the focus today – Set a new PR

864 WOD: 21-15-9 Bench Press or Floor Press / Pull-ups

RX Movement Standards – Bench Press/Floor Press Load = Body weight on bar. Must be able to rack/unrack bar without any assistance.
Pull-ups / Any style. Chin must be OVER the bar on every rep. Full extension at the bottom of the pull-up.

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

Abdominal Strength – 100 Sit-ups for Time. Starts on the clock as a group

864 STRONG Community news and upcoming events:

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

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

God Directed Life. Self Directed Life. There is no in the middle.

How do you support the community that you live in?

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay