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

Walking in the Light 
This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. If we say we have no sin, we deceive ourselves, and the truth is not in us. If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. If we say we have not sinned, we make him a liar, and his word is not in us.
-1 John 1:5-9

A lot of people quit looking for work as soon as they find a job.
-Zig Ziglar

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. 7 RFT:

#1 Goal today –Put OTHERS ahead of yourself.

Are you signed up for the Pump & Run?

For time – In the following order:

6 Step OH Walking Lunge
8 Strict UB T2B
10 Burpees

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.
OH Walking Lunge Load – 45/25 plate locked out overhead.
T2B – Strict unbroken reps. Both toes must touch bar at same time.

 “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 22, 1864 – The U.S. Congress passed legislation that allowed the inscription “In God We Trust” to be included on one-cent and two-cent coins.

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

Strength / Week 2 – You will have 15 minute to find your 3RM OHS – work up to a heavy three rep OHS. 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. Your form is more important than loading a bar and moving through 3 reps with poor mechanics. 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