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

An excellent wife who can find? She is far more precious than jewels.
-Proverbs 31:10,27-28

 If you are contented with a sound creed and a little morality in your lives, you are in an awful state. I would not like to die in your state for a thousand worlds.
-William Tiptaft

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

864 STRENGTH + CONDITIONING Training / The Daily GRIND: NO Routines. No Ruts. 3 RFT / CONSTANTLY VARIED!

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

For time – In the following order:
10 Strict Toes-to-Bar
10 Front Squats
10 Burpees

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 – T2B Strict Form/No Kip. FS Load – 185/135. A Squat above Parallel is NOT a Squat! Burpees are FULL ROM – Jump with clap OVERHEAD/Not behind head! Less than Full ROM = Scaled.

 “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 13, 1607 – An expedition led by Captain Christopher Newport arrived at Jamestown, Virginia. The passengers went ashore the next day and this site became the first permanent settlement English colony in America.

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

Strength / Week 1 – You will have 15 minute to find your 5RM Deadlift – work up to a heavy five rep DL. 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