864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

“But at the beginning of creation God ‘made them male and female.’
-Mark 10:6

If you can’t say it to their face, don’t post it.
-Your Friend

I like people who don’t need everyone to like them.
–Live Life Happy

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

The Constitution’s first three words—We the People—affirm that the government of the United States exists to serve its citizens.
-Constitution of the United States

Today’s Skill Work – Work on a weakness. Where do you need to spend time today? Pull-up bar hold (grip). Squat form / depth. Hip mobility.

Today’s gym schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m. / Saturday morning workout sign up list on the board at 864.

864 STRENGTH + CONDITIONING Training / The “Friday” GRIND:  CF Open 21.1 / Stronger than Yesterday.
CONSTANTLY VARIED.
-864

#1 Goal today – Don’t complain…about ANYTHING! 

Friday 210312

Movement standards covered as a group before each workout starts. If you aren’t sure about the workout or a movement please be patient we will always cover the movement standards before the workout starts. Don’t get ahead of us…we will not start the workout until everyone knows what we are doing. Thank you!

Buy In – Starts together as a group at scheduled times posted above.

RX Movement Standards: Form. Form. Form! Train Hard/Train Heavy/Train Smart.
Go as fast as you can without getting sloppy. Do you want to have the fastest time on the board with the sloppiest form? Scale based on your strength/fitness level/level of motivation. Skill Work. Skill Work. Skill Work.

RX – Full ROM. Form First. Proper form is more important than your ego at 864.

RX – Full ROM. 

 “Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom

864 STRONG Community News and Upcoming Events/Stuff:

2021 864 Pump and Run (Bench Press and Run) & Pull and Run (Deadlift and Run) – Saturday May 1. Get signed up today.

Jump Rope Clinic/Custom Jump Ropes – sized for you and made at the gym. Learn to perform better singles, doubles and triples. Friday March 19 at all afternoon workouts.
If you don’t own a jump rope that is sized for you then it’s a good idea to invest in one. It will help you especially if you are working on your double-unders.

March 2021 “864 Challenge” Run or Walk 1 Mile each day during the month of March. Get outside and move.

On this day in history – March 12, 1789 – The U.S. Post Office was established.

Check us out on Facebook and Instagram today.

Have a Great Day! Love God. Serve Others. Support your community.

Be STRONG and COURAGEOUS. 
-Joshua 1:9

Jay and Janice

864 STRONG
207 West Pitts Street
Clinton, SC
29325