864 Strength + Conditioning

Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.
-1 Peter 2:16

America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.
-Abraham Lincoln

Social Media tip of the day: You can’t fix stupid…but you can watch it in action on Facebook every day!

“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 shoulder mobility/strength

864 WOD – Strength + Conditioning

864 WOD – 10 RFT: 10 KBS / Sprint 100 Meters

RX Movement Standards – American Style KBS. Load = 32kg./24kg. (Please DO NOT drop KB) Sprint = 100% effort to 50M / back.

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

Abdominal Strength – 2 x max time in 6 inch hold / 30 second hip bridge hold

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

“Running in the Rain” Exercise, Therapy and a Shower…All at the same time.

How do you support the community that you live in?

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay