Tuesday 07.24.18

864 Strength + Conditioning – CONSTANTLY VARIED.

The answer is always: If Squats and Fish Oil don’t fix it you’re probably not gonna make it.

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. TGU/Snatch-PVC/Ring Work
Don’t wait until another WOD shows up with your weakness in it. Include it in your skill work today and make it your strength.

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 7:00) 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 – Saturday August 11th 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 September 8th 9:00a.m. – 12:00 ($30 – must prepay)

Backpack Drive for Children in Need – A lot of children/families need our help. We will start collecting backpacks at CF864 for back to school. This drive is through our church (Grace Church Harrison Bridge) and the supplies that are purchased through ya’ll will go directly back into Laurens County through the Laurens County DSS. There are 3 different cards at the gym (elementary school, middle school and high school) each card has a list of items. You can do this as an individual, couple or partner up with someone. The CF864 crew has always been there to help those in need and there are plenty of families around us that legitimately need help. We need these at the gym NLT Friday August 3. Check with Jay or Janice for details.

864 WOD – Strength + Conditioning – Kettlebell “Lynne”

Five rounds for max reps of:
Body weight Floor Press
KB Swings – 32kg./24kg. (American)

RX Movement Standards – Floor Press must be lifted out of and back into rack without assistance. Your body weight on the bar. Reps are counted until the bar is racked. Legs fully extended and butt must stay in contact with the floor. Today’s WOD is floor press / not bench.
KB Swings – If KB stops moving at any point during the round the count stops. Post number of reps for bench press and swings (separately) for each round. Max Effort each round.

Base all training on your strength/fitness level/skill level. Scale/modify as needed. Train Hard. Train Heavy. Train Smart.

Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.

One gives freely, yet grows all the richer; another withholds what he should give, and only suffers want. Whoever brings blessing will be enriched, and one who waters will himself be watered.
-Proverbs 11:24-25

“You have not lived today until you have done something for someone who can never repay you.”
-John Bunyon

Support your community. Give more than you take. #yeahthatclinton

Have a great day…

Janice and Jay