Wednesday May 24, 2017

864 Strength + Conditioning – Stronger than Yesterday! 

For where two or three are gathered in my name, there am I among them.”
-Matthew 18:20

“Alone we can do so little; together we can do so much” 
-Helen Keller

Social Media tip of the day: I’d rather have no friends than fake ones.

“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 a weakness today. Suggestion – Hip Strength / Flexibility


864 WOD – Strength + Conditioning

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: “Annie”

50-40-30-20 and 10-rep rounds of:
AbMat Sit-ups
Suitcase Carry to 50 M / Switch Hands and back (RX Load 32kg./24kg. KB) after each round

Scale = x 3 singles

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?

“Resolution, like responsibility, is a product of ownership, and kids can’t resolve a conflict until they figure out how they contributed to it.”
-Richard Eyre 

Janice and Jay