864 Strength + Conditioning – In Due Time. Until then, Just Grind!
If you help the poor, you are lending to the Lord—and he will repay you!
-Proverbs 19:17
Selfless –concerned more with the needs of others than with one’s own needs; unselfish.
Social Media tip of the day: People inspire you, or they drain you – choose them wisely.
Today’s WODs START promptly at: 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 – Knee/Ankle Mobility + Deep Squat Stretch
864 WOD – Strength + Conditioning
864 Strength – Back Squat 3 RM (work up to a heavy set of 3)
Strength is our focus today.
Training – Conditioning: 5 RFT:
30 DUs
15 Goblet Squats
10 T2B
A Squat above parallel is NOT a Squat!
RX Movement Standards – Scale DU to x3 fast single (90 per round)
Goblet Squat KB Load = 24kg./16kg. RX on goblet squats = UB reps each round.
Toes must touch bar on every rep if RX. Scale T2B to knee raise.
Constantly Varied. -CrossFit
864 STRONG Community news and upcoming events:
Run Like a Mann 1k / 5K Run or Walk – September 16 at 0830. Registration forms at CF864
Encourage each other. Give more than you take. Support your community.
Gratitude is the best attitude
NEVER GIVE UP!
Janice and Jay