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

If you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you WILL be saved. For with the heart one believes and is justified, and with the mouth one confesses and IS saved.
-Romans 10:9-10

So fixed are our spirits in slothfulness and cold indifference that we seldom overcome so much as one evil habit.
-Thomas a Kempis

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. 

Today’s gym schedule: 8:00a.m./4:15a.m./5:15p.m./6:15p.m.

864 STRENGTH + CONDITIONING Training / The Daily GRIND: NO Routines. No Ruts. CONSTANTLY VARIED. AMRAP 12

#1 Goal today – Allow God to show you the good in all things.

For time – In the following order:
25 Hand-Release Push-ups
50 Squats

If you need to scale, modify or adjust a movement please please let us know before the workout and we will be glad to help you and coach you through the movement. The easy way is not always the best way.

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

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. Form. Form First. Proper form is more important than your ego at 864.

RX – Full ROM. Form – No sloppy push-ups if RX. Strong, tight reps. Remember – 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

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.

April 2021 “864 Challenge” Starting April 05 – 100 Step Walking Lunge each day. To stay in the challenge you must complete lunges each day. Once you miss a day you are out of the challenge. Lunges must be walking lunges and must move forward, not backward lunges. Sign up on the board today. Did you accept and finish the March 864 Challenge?

On this day in history – April 19, 1989 – Thousands of Chinese students demanding democracy tried to storm Communist Party headquarters in Beijing.

Saturday morning workout sign up list on the board at 864.

Strength / Week 2 – You will have 15 minute to find your 3RM Floor Press (this strength cycle is all floor press/no bench press) – work up to a heavy three rep floor press. Remember to log your strength numbers. Warm up – start adding weight on the bar until you hit that strong three rep set. Push each other today. Our priority today = Get Stronger. Is it a 3 rep PR day?

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