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

She looketh well to the ways of her household, and eateth not the bread of idleness. Her children arise up, and call her blessed; her husband also, and he praiseth her. Many daughters have done virtuously, but thou excellent them all. Favour is deceitful, and beauty is vain: but a woman that feareth the Lord, she shall be praised.  
-Proverbs 31:27-30

Only God Himself fully appreciates the influence of a Christian mother in the molding of character in her children.
–Billy Graham

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./4:15p.m./5:15p.m./6:15p.m.

864 STRENGTH + CONDITIONING Training / The Daily GRIND: NO Routines. No Ruts. CONSTANTLY VARIED. 5 RFT:

#1 Goal today – Don’t look for the easy way.

For time – In the following order:
7 UB KB Push Press (R)
7 UB KB Push Press (L)
20 Goblet Box 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!

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 – KB PP Load – HEAVY! AHAP. Squats – use same KB that you used for press. 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:

May 2021 “864 Challenge” Starting 1 May – Burpee Challenge.

On this day in history – May 10, 1908 – The first Mother’s Day observance took place during a church service in Grafton, West Virginia.

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

Strength / Week 1 – You will have 15 minute to find your 5RM Press – work up to a heavy five rep press. 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. Is it a 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