Wednesday 07.18.18

864 Strength + Conditioning – It’s a new day…time to do it again!

If we don’t support our community…who will? #yeahthatclinton

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m.

Today’s Skill Work – Work on a weakness today. HSPU/Ankle Mobility

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – Saturday August 11th from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday September 8th 9:00a.m. – 12:00 ($30 – must prepay)

Stay away from negative, whiny people! They will steal your drive. Look for the good in every situation.

Strong or Weak? Your Choice.

864 WOD – Strength + Conditioning – 5 Rounds 1:30

a. Assault Bike or Rower
b. Double KB Rack Hold (KB Handles must touch) 24kg./16kg.
c. Plank Hold – Elbows
d. Fast UB Single Unders

Base all training on your strength/fitness level/skill level. Scale/modify as needed. Train Hard. Train Heavy. Train Smart.

Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.

God’s will is for you to be holy, so stay away from ALL sexual sin. Then each of you will control his own body and live in holiness and honor—not in lustful passion like the pagans who do not know God and his ways.
-1 Thessalonians 4:3-5

Happy is the man who finds a true friend, and far happier is he who finds that true friend in his wife.
-Franz Schubert

Sometimes not telling people anything is a good thing.

Janice and Jay