Tuesday 09.05.17

864 Strength + Conditioning – In Due Time. Until then, Just Grind!

If you help the poor, you are lending to the Lordand 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

Janice and Jay