864 Strength + Conditioning

 I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity.
-1 Timothy 2:1-2

I never considered a difference of opinion in politics, in religion, in philosophy, as cause for withdrawing from a friend.
-Thomas Jefferson

Social Media tip of the day: If you cannot be positive, then at least be quiet.

“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:
5 Dips (ring or bar) scale to 30 second hold in top of dip (locked out)
10 Ball Slams
20 Plate G2OH (45/25 plate)
30 Fast Single unders

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

Abdominal Strength – 2 x  25 Russian Twist / 25 Mountain Climbers

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

Times may be hard and people may be demanding, but never forget that life is special. Every single day is a special day. God is at work in you!
-Charles R. Swindoll

How do you support the community that you live in?

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay