864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring.
But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere. And a harvest of righteousness is sown in peace by those who make peace.
Today, few Americans are aware of the spiritual epidemic that wiped out the land of our Christian forefathers. Even fewer are aware that the same epidemic has reached our own shores, spreading like a virus.
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 – What weakness do you need to work on today?
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: 10 RFT / NO Routines. No Ruts. Just Hard Work.
The happiest people don’t have the best of everything, they just make the best of everything. THANKFUL. GRATEFUL. BLESSED.
#1 Goal today – Remember why you started.
For time – In the following order:
10 UB KB Swings
Whining = $5 Charge (cash only)
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 – RX KB Load = 32kg./24kg. UB Russians Swings. Burpees must be FULL ROM if RX. No chicken neck burpees. Jump must clear the ground and include a clap with FULLY extended arms overhead (not behind the head – this is SCALED.) Doing movements with proper form might take a second longer but it keeps it Legit!
“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 20, 1978 – Mavis Hutchinson, at age 53, became the first woman to run across America. It took Hutchinson 69 days to run the 3,000 miles.
Saturday morning workout sign up list on the board at 864.
Strength / Week 2 – You will have 15 minute to find your 3RM Deadlift – work up to a heavy three rep DL. Remember to log your strength numbers. Warm up – start adding weight on the bar until you hit that strong three rep set. 3 consecutive, no bounce, no drop reps. 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.
Jay and Janice
207 West Pitts Street