Tuesday May 23, 2017

864 Strength + Conditioning – Stronger than Yesterday! 

Be very careful, then, how you live—not as unwise but as wise.
-Ephesians 5:15

“Every Christian is either a missionary or an imposter.”
-Charles Haddon Spurgeon

Social Media tip of the day: The irony of all this is, the internet was created to save us time.

“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. Suggestion – Squat Stretch / Depth + Grip Strength


864 WOD – Strength + Conditioning

Step 1 for getting results = Show up at the gym…

MDM – Memorial Day Murph / Monday May 29 at 9:00a.m. Cookout after WOD. We need a headcount – Sign up on board at 864.
* Please post on the whiteboard what side item you plan on bringing for the cookout.

Today’s Training / 21-15-9 reps for time of:
Kettlebell Snatches
Box Jumps

RX = KB 24kg./16kg. Box = 24/20

On time at a CrossFit gym means early enough to warm up, get your equipment set up and ready to start at the scheduled WOD times.
Showing up at posted times = others waiting on you to get ready. Thanks for your respect / consideration!

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

864 STRONG Community news and upcoming events:

How do you support others? How do you support your community?

“Rights’ are ‘privileges,’ and if I am arrogant enough to demand the former without respecting the latter I will lose both.”
-Craig Lounsbrough 

Janice and Jay