864 Strength + Conditioning
“And when you pray, you must not be like the hypocrites. For they love to stand and pray in the synagogues and at the street corners, that they may be seen by others. Truly, I say to you, they have received their reward. But when you pray, go into your room and shut the door and pray to your Father who is in secret. And your Father who sees in secret will reward you.
-Matthew 6:5-6
“We are the Bibles the world is reading; We are the creeds the world is needing; We are the sermons the world is heeding.”
-Billy Graham
Social Media tip of the day: Silence is the best reply to a fool.
“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 hip mobility/strength
864 WOD – Strength + Conditioning
864 WOD – AMRAP 20:
10 Back Squats (185/135)
12 Step OH Walking Lunge
15 T2B
RX Movement Standards – Walking Lunge = 45/25 plate locked out OH. Goblet Squat = Full ROM. / T2B – palms forward and toes must touch bar.
100% RX’d or Scaled. There is no almost RX.
Abdominal Strength – Max rep Sit-ups in 2 minutes. Starts as a group / on the clock. Full ROM
How do you support your community?
864 STRONG Community news and upcoming events:
Check out the new 864 decals for your car, water bottle, etc.
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…
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!”
“Privacy is dead, and social media holds the smoking gun.”
Relentless in 2017!
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay