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

For false christs and false prophets will arise and perform great signs and wonders, so as to lead astray, if possible, even the elect.
-Matthew 24:24

Most of the trouble in the world is caused by people wanting to be important.
-T.S. Eliot

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

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

Faith over Fear!

864 STRONG Community news and upcoming events:

Check us out on Facebook and Instagram today.

Today’s Skill Work – Work on a weakness. Where do you need to spend time today? HSPU, DUs, Strict Pull-ups, Squat Depth, etc.

Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m. The number in each group is limited so please make sure that you are signed up. Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout.

Boot Camp – February 26 & 27. See details on the board. Let Jay or Janice know if you are interested.

864
207 West Pitts Street
Clinton, SC
29325

864 STRENGTH + CONDITIONING Training / The MONDAY GRIND: 10 RFT

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

For time – In the following order:

6 Goblet Squats – 4 second pause at bottom of each rep
3 Burpees over KB

CONSTANTLY VARIED.
-864

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.

Skill Work. Skill Work. Skill Work. Include the KB rack position in your skill work this week.

DIG DEEP!

Movement standards covered as a group before each workout starts.

Faith. Trust. Hope. There is Power in Prayer! Pray for Peace. Pray for America.

On this day in history – February 08, 1963 – Lamar Hunt, owner of the American Football League franchise in Dallas, TX, moved the operation to Kansas City. The new team was named the Chiefs.

Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

Be an encouragement to someone today.

RX Movement Standards: Form. Form. Form!
Go as fast as you can without getting sloppy. Do you want to have the fastest time on the board with the sloppiest form? 

RX – Full ROM. Goblet Squat RX KB Load – 32kg./24kg. with a full 4 second pause in the bottom of the squat. A Squat above parallel is NOT a Squat.

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

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

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

February 2021 “864 Challenge” – 5,000 DUs or 10,000 Singles during the month of February.
Challenge Rules:
Between February 1 – February 28 complete 5,ooo doubles or 10,000 singles (can be broken up throughout the day)
You can break the reps up however you choose. DUs/Singles in workouts don’t count toward challenge.
Get started today if you are in and get signed up on the board at 864.
If you get started and bail out before the end of the month – put a line through your name on the board.

Strength / Week 1 – You will have 15 minute to find your 5RM Front Squat– work up to a heavy 5 rep Front Squat. Remember to log your strength numbers. 
Warm up – start adding weight on the bar until you hit that strong five rep set. Push each other today. Our priority today = Get Stronger. 

Have a Great Day! Love God. Serve Others.

Be STRONG and COURAGEOUS. 
-Joshua 1:9

Jay and Janice