864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
“Where is the newborn king of the Jews? We saw his star as it rose, and we have come to worship him.”
–Matthew 2:2
“Once in our world, a stable had something in it that was bigger than our whole world.”
-C.S. Lewis
864 STRONG Community news and upcoming events:
Check us out on Facebook and Instagram today.
864 Christmas Party Friday December 18, 2020 from 7p.m. – 9p.m. at Lakeside Country Club. Bring a appetizer or dessert. Sign up board at gym if you plan on attending and what dish you plan on bringing. Bring a $10 gift for gift swap. No 6:15pm workout Friday.
Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
Faith. Trust. There is Power in Prayer! Pray for America.
Today’s Skill Work – Work on a weakness.
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.
Strength / Week 2 – You will have 15 minute to find your 3 RM Front Squat – work up to a heavy 3 rep set. 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!
864 STRENGTH + CONDITIONING Training – The Daily GRIND: 4 RFT
Buy In – Starts together as a group at scheduled times posted above.
DIG DEEP!
25 Burpees
60 Second UB Plank – Top of Push-up Position
-Burpees must be full ROM if RX. Plank must be solid (no sag. no bridge) without a drop if RX.
On this day in history – December 14, 1903 – Orville Wright made the first attempt at powered flight. The engine stalled during take-off and the plane was damaged in the attempt. Three days later, after repairs were made, the modern aviation age was born when the plane stayed aloft for 12 seconds and flew 102 feet.
Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
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!
RX – Full ROM.
What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals
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
I like people who don’t need everyone to like them.
–Live Life Happy
Have a Great Day! Love God. Serve Others.
Jay and Janice
Be STRONG and COURAGEOUS.
-Joshua 1:9