864 Strength + Conditioning

How do you support your community?

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

“An open Facebook page is simply a psychiatric dry erase board that screams, “Look at me. I am insecure. I need your reaction to what I am doing, but you’re not cool enough to be my friend. Therefore, I will just pray you see this because the approval of God is not all I need.”
-Shannon Alder

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!

Today’s WODs START promptly at: 5:15a.m./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 dips (rings or bar) ROM

864 WOD – Strength + Conditioning

864 WOD: 

Tabata Push Press (95/65) 8×20/10 (10 second rest – bar held locked out overhead) 

21-15-9 Deadlift / Push-ups

RX Movement Standards – DL Load 225/185 No bounce. No dropping bar from lockout. Push-ups H/R.
Challenge – Beast Mode DL Load 275/225

100% RX’d or Scaled. There is no almost RX.

Abdominal Strength – NFT 3 x 50 Flutter Kick / 30 Seconds of 6 inch hold. Goal = feet do not touch floor until all reps completed

864 STRONG Community news and upcoming events:

Last call for 864 Hoodies – If you are interested in getting in on the next order please let us know ASAP. Color/Size

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up today
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun

January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9 – Sign up on the whiteboard

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

Looking for happiness? Do you try to live each day with JOY?
J– Jesus
O – Others
Y – Yourself
equals true happiness…

Nutrition Tip: Don’t eat anything that your great-grandmother wouldn’t recognize as food. Do you know what ingredients are in your food today?
Can you pronounce them? “Good food isn’t cheap, but cheap food isn’t good!”

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay