864 Strength + Conditioning – Relentless in 2017!

-Do not fear. I am with you, always.
-God (Isaiah 41:10)

“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.”
-Plato

Social Media tip of the day: Behind every successful person, there is a DEACTIVATED Facebook account!

“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.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on knee mobility/strength

864 WOD – Strength + Conditioning

864 WOD –5 RFT:
4 HSPU
8 Atlas Stone to Shoulder
12 Box Step ups
Bear Crawl – Length of gym (each round)  

RX Movement Standards – HSPU Must be Full ROM if RX. Scale/modify to 20 second hold. If unable to do HS hold / Push-ups with feet elevated on box.
Step-ups holding 1 KB at chest level – Load = 24kg.16kg.
Atlas Stone to Shoulder – AHAP (Suggestion – wear long sleeves) Stone from ground to shoulder

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

Abdominal Strength – 3 x Max L-Sit

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!”

“I’m not afraid of death; I just don’t want to be there when it happens.”
-Woody Allen

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay