Wednesday March 8, 2017

864 Strength + Conditioning – Relentless in 2017!

Then Jesus said to the disciples, “Have faith in God. I tell you the truth, you can say to this mountain, ‘May you be lifted up and thrown into the sea,’ and it will happen. But you must really believe it will happen and have no doubt in your heart.
-Mark 11:22-23

“Getting even with the person that broke your heart will never give you peace. The only thing that will heal your wounds is believing that God loves you enough to bring someone else into your life to respect you and love you in the way you deserve!”
Shannon Alder

Social Media tip of the day: Conformity is the last refuge of the unimaginative.

“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 – Don’t hide from your weakness. Look at it as an opportunity to get stronger.

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

864 WOD – 5 RFT:
50 M Walk – 25 M/back carrying Atlas Stone AHAP at chest level (rack position)
10 Box Step-ups holding 45/25 plate (locked out) OH
Your choice – 5 HSPU or 10 Bar Dips
100 M OH Plate Carry – 45/25 plate (locked out) – 50 M/back

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

RX – Scale for HSPU = 30 Second HS Hold. Scale for dips = 30 Second UB Hold on dip bar.

Abdominal Strength – L-Sit / L-Hold (pull-up bar, dip bar, rings) 3 x max hold

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?

“If you want happiness for an hour — take a nap.’
If you want happiness for a day — go fishing.
If you want happiness for a year — inherit a fortune.
If you want happiness for a lifetime — help someone else.”
-Chinese Proverb

NEVER GIVE UP!
Janice and Jay