Tuesday March 7, 2017

864 Strength + Conditioning – Relentless in 2017!

I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours. But when you are praying, first forgive anyone you are holding a grudge against, so that your Father in heaven will forgive your sins, too 
-Mark 11:24-25

“In prayer it is better to have a heart without words than words without a heart. ”
-John Bunyan

Social Media tip of the day: Never before has a generation so diligently recorded themselves accomplishing so little.

“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 a weakness today. Kettlebell Rack position. Ankle strength/mobility.

STRONG is the new STRONG!

March 864 Dues NLT Wednesday March 1, 2017 – $25 Late Fee after March 1. Thank you!

864 WOD – Strength + Conditioning

864 WOD – 3 RFT:
12 Bench Press
21 Pull-ups
400 Meter Run

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

RX – BP Load = Body weight on bar. No spot – must be able to get bar out of rack and back in without assistance. Do not load a weight that you can’t handle.
Pull-ups = any style / any hand position. RX – Chin must be OVER the bar on every rep. Arms fully extended at the bottom of the rep.

Abdominal Strength – Accumulate 3 minutes of plank hold on elbows

864 STRONG Community news and upcoming events:

2017 “864 Pump and Run” Saturday May 6th. Get signed up today.

Check out the new 864 decals for your car, water bottle, etc.

How do you support the community that you live in? Do you give more than you take?

Love is when the other person’s happiness is more important than your own.
-H. Jackson Brown, Jr.

NEVER GIVE UP!
Janice and Jay