864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
RUN from sexual sin! No other sin so clearly affects the body as this one does. For sexual immorality is a sin against your own body.
-1 Corinthians 6:18
Rumors are carried by haters, spread by fools and accepted by idiots.
I like people who don’t need everyone to like them.
–Live Life Happy
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./8:00a.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 “Daily” GRIND: AMRAP 12 / Stronger than Yesterday.
#1 Goal today – Remember today that you are not entitled to ANYTHING. Earn it!
For time – In the following order:
10 Strict UB T2B
15 Box Jumps
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. T2B must be strict UB reps each round if RX. Box = 24/20
“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 11, 2002 – Two columns of light were pointed skyward from ground zero in New York as a temporary memorial to the victims of the terrorist attacks of September 11, 2001.
Strength / Week 1 – You will have 15 minute to find your 5RM Power Clean – work up to a heavy five rep Power Clean. 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 5 rep PR day?
Check us out on Facebook and Instagram today.
Have a Great Day! Love God. Serve Others. Support your community.
Be STRONG and COURAGEOUS.
Jay and Janice
207 West Pitts Street