864 STRENGTH + CONDITIONING – Gunny’s Blog 12.18.19

864 STRONG – EARNED.

Thanks be to God for his indescribable gift!
-2 Corinthians 9:15

“My idea of Christmas, whether old-fashioned or modern, is very simple: loving others. 
-Bob Hope

Today’s schedule: 5:15a.m./8:00a.m.

864 WOD – 4 RFT: “JINGLE BALLS”

20 Wall Ball Shots 
10 Atlas Stone – Ground to Shoulder 

20 Ball Slams

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled.

RX Wall Ball Shots – AHAP. Must squat below parallel on all reps. Ball starts in center of the body at chest level and is caught in the same position.
RX Stone Load = AHAP (guys, don’t use the girls Atlas Stones. HEAVY!) Long sleeves are a good idea today.
RX Ball Slams = SLAMS. Not ball drops. Grab a heavy ball – take it completely overhead and slam it – catch it on the bounce.

CF864 2019 Christmas Schedule:
Saturday (12-21) Based on the number signed up
Tuesday – Wednesday (12-24 thru 12-25) Closed. Merry Christmas!
Thursday (12-26) Resume Normal Gym Schedule starting at 5:15a.m.

 “The worst person to be around is someone who complains about everything and appreciates nothing.”

BE STRONG.
Jay and Janice