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

I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. THEN you will overflow with confident hope through the power of the Holy Spirit.
-Romans 15:13

Probably the greatest tragedy of the church throughout its long and checkered history has been its constant tendency to conform to the prevailing culture instead of developing a Christian counter-culture.
-John Stott

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

Friday – It’s not a rest day. Be Stronger than Yesterday.

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: CrossFit Open Workout 21.2 / 17.1
CONSTANTLY VARIED.
-864

#1 Goal today – Show up. Do hard work.

For time – In the following order:

Workout 21.2 / 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Reminder – Jump Rope Clinic today at all afternoon workouts.

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 19, 1963 – In Costa Rica, U.S. President John F. Kennedy and six Latin American presidents pledged to fight Communism.

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