864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do NOTHING.
“There is plenty of opportunity in this fallen world to perform works of mercy and religion.”
864 STRONG Community news and upcoming events:
Check us out on Facebook and Instagram today.
864 Christmas Party Friday December 18, 2020 from 7p.m. – 9p.m. at Lakeside Country Club. Bring a appetizer or dessert. Sign up board at gym if you plan on attending and what dish you plan on bringing. Bring a $10 gift for gift swap. No 6:15pm workout Friday.
Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
Faith. Trust. There is Power in Prayer! Pray for America.
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. The number in each group is limited so please make sure that you are signed up. Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout.
Strength / Week 1 – You will have 15 minute to find your 5 RM Press – work up to a heavy 5 rep set. 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!
864 STRENGTH + CONDITIONING Training – The Daily GRIND:
Buy In – Starts together as a group at scheduled times posted above.
If you plan on coming to the 864 Christmas Party please get signed up today and let us know what you plan on bringing. We need a headcount. Thanks!
On this day in history – December 10, 2003 – The U.S. Supreme Court upheld new restrictions on political advertising in the weeks before an election. The court did strike down two provisions of the new law that involved a ban on political contributions from those too young to vote and a limitation on some party spending.
On this day in history – December 10, 1999 – After three years under suspicion of being a spy for China, computer scientist Wen Ho Lee was arrested. He was charged with removing secrets from the Los Alamos weapons lab. Lee later pled guilty to one count of downloading restricted data to tape and was freed. The other 58 counts were dropped.
Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.
Be an encouragement to someone today.
RX Movement Standards: Form. Form. Form! Full ROM. RX OHS Load = 115/95. Only scaled option today if not using RX load is PVC. Incorporate OHS into your skill work.
K2E – Strict movement. No kip. Knees must TOUCH elbows on all reps not armpits, elbows or wrist. Anything less than knees to elbows = scaled.
What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton
I like people who don’t need everyone to like them.
–Live Life Happy
Have a Great Day! Love God. Serve Others.
Jay and Janice
Be STRONG and COURAGEOUS.