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

Let me now remind you, dear brothers and sisters, of the Good News I preached to you before. You welcomed it then, and you still stand firm in it. I passed on to you what was most important and what had also been passed on to me. Christ died for our sins, just as the Scriptures said. He was buried, and he was raised from the dead on the third day, just as the Scriptures said. 
-1 Corinthians 15:1,3-4

The mind of man is a “factory of idols.” We are infested with lusts. Listen closely to any person given to complaining, and you will observe the creativity of our cravings.

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: 5:15a.m./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. 4 RFT:

#1 Goal today –Be successful but remember the biggest challenge after success is shutting up about it.

For time – In the following order:
15 Burpees
10 Goblet Squats – with pause
15 Box Jumps

Train Hard. Train Heavy. Train Smart

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. Burpees are Full ROM – Full extension of hips with a jump / clap overhead / arms fully extended on the overhead clap.
Box Jumps (24/20) Both feet on the box at the same time and hips must be fully opened (stand completely up) on the top of the box.
Goblet Squat Load – 32kg./24kg. with a full 3 second pause at the bottom of each rep. 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 15, 1861 – U.S. President Lincoln mobilized the Federal army.
On this day in history – April 15, 1865 – U.S. President Abraham Lincoln died from injuries inflicted by John Wilkes Booth.

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

Strength / Week 1 – You will have 15 minute to find your 5RM OHS – work up to a heavy five rep OHS. 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. Your form is more important than loading a bar and moving through 5 reps with poor mechanics. Our priority today = Get Stronger. Is it a 5 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