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/Pull-up Bar Hold/Strict HSPU

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00pm) 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!

No Saturday WOD on July 14

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)

Gossip dies when it hits a wise person’s ear.

864 WOD – Strength + Conditioning – FRAN

Three rounds, 21-15-9 reps, for time of:
Thruster
Pull-ups

RX Movement Standards: Thruster Load = 95/65
Challenge – BEAST MODE. Thruster 135/95

Pull ups Full ROM / chin over bar every rep with full extension of arms at bottom of rep.

Don’t attempt BEAST MODE until you have a very fast RX Fran time. If you have to ask what a fast Fran time is then you are not quite there yet. Keep grinding!

Train Hard. Train Heavy. Train Smart.

If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.
-1 John 1:9

If you’ve got pain
He’s a pain taker
If you feel lost
He’s a way maker
If you need freedom or saving
He’s a prison-shaking Savior
If you’ve got chains
He’s a chain breaker
-Zach Williams (Chain Breaker)

Judge me when you are perfect.

Have a great day…Share an encouraging word with someone today.

NEVER GIVE UP!
Janice and Jay