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!
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:
15 Goblet Squats
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