864 Strength + Conditioning 

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. Grip Strength/Strict HSPU/Strict Pull-ups

864 STRONG Community news and upcoming events:

July 4th – Gym will be closed. Celebrate Independence Day. Have Fun and Be Safe!

The 864 Crew is going to the Greenville Drive Baseball Game on Sunday July 15 (game starts at 4:00) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday July 28th 9:00a.m. – 12:00 ($30 – must prepay)

July 864 Dues / NLT Sunday July 1, 2018 – $25 Late Fee after July 1. Thank you very much! We appreciate you.

864 WOD – Strength + Conditioning – 5 RFT:

9 handstand push-ups
6 burpees
3 snatches
100 Fast UB single unders

RX Snatch – 165/115. Burpees – Full ROM/Full extension of arms with clap at top and feet clear the ground. HSPU to 1 AbMat (scale as needed)

Stay away from whiners! They will drag you down…

Because of the privilege and authority God has given me, I give each of you this warning: Don’t think you are better than you really are. Be honest in your evaluation of yourselves, measuring yourselves by the faith God has given us. 
-Romans 12:3

Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.
-1 Peter 2:16

NEVER GIVE UP!
Janice and Jay