Thursday May 25, 2017

864 Strength + Conditioning – Stronger than Yesterday! 

Honor everyone. Love the brotherhood. Fear God. Honor the Emperor.
-1 Peter 2:17

Patriotism is supporting your country all the time, and your government when it deserves it.
-Mark Twain

Social Media tip of the day: Life is full of fake people. Before you decide to judge them, make sure you are not one of them.

“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. Suggestion – Squat Stretch / Depth + Any strict movement that you are weak at.


864 WOD – Strength + Conditioning

Step 1 for getting results – Show up at the gym.
Step 2 – Don’t Whine/Complain.
Step 3 – Support others. Put others first.

MDM – Memorial Day Murph / Monday May 29 at 9:00a.m. Cookout after WOD. We need a headcount – Sign up on board at 864.
* Please post on the whiteboard what side item you plan on bringing for the cookout.

Today’s Training – AFAP / 25 Minute Cap

Run 400 Meters
10 RFT:
5 Pull-ups – any style. Chin over bar. Full extension at bottom.
10 Hand Release Push-ups
15 KBS (RX – 24kg./16kg. American Style Swing)
Run 400 Meters

On time at a CrossFit gym means early enough to warm up, get your equipment set up and ready to start at the scheduled WOD times.
Showing up at posted times = others waiting on you to get ready. Thanks for your respect / consideration!

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

864 STRONG Community news and upcoming events:

How do you support others? How do you support your community?

“If you haven’t figured it out yet, an absolutely certain way to lose something as quickly as possible is to forget the privilege you have to possess it in the first place.”
-Craig Lounsbrough 

Janice and Jay