Thursday May 4, 2017

864 Strength + Conditioning – No Whining Zone!

“Brothers, listen! We are here to proclaim that through this man Jesus there is forgiveness for your sins. Everyone who believes in him is made right in God’s sight.”
-Acts 13:38

Compassion will cure more sins than condemnation.
-Henry Ward Beecher

 Social Media tip of the day: The best things in your life should never make it to Facebook.

“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 –Rack Position.

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

864 Strength – Power Clean 5 RM (work up to a heavy set of 5) – Strength is our primary focus today. Be Strong! 

Please arrive on time – early enough to warm up and ready to start at WOD times posted above. WODs start at scheduled times.  Thanks for your help!

May 864 Dues NLT Monday May 1, 2017 – $25 Late Fee after May 1. Thank you very much!


5 Pull-ups / any grip. Full ROM
10 KBS – 24kg./16kg. American style
Suitcase Carry – 50M (L) / back Suitcase Carry – 50M (R) RX Load = 32kg./24kg. Please don’t drop bells.

Abdominal Strength – Accumulate 2 minutes in the plank hold (top of push-up) No sagging. No bridging. Flat, tight back.

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

864 STRONG Community news and upcoming events:

Pump and Run 2017 – Saturday May 6. Get signed up today.

How do you support your community?

“The basis of spiritual community is truth, the basis of emotional community is desire.
The exclusion of the weak and insignificant, the seemingly useless people, from everyday Christian life in community may actually mean the exclusion of Christ; for in the poor sister or brother, Christ is knocking at the door.”
-Dietrich Bonhoeffer

Janice and Jay