864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring.
“There is plenty of opportunity in this fallen world to perform works of mercy and religion.”
I like people who don’t need everyone to like them.
–Live Life Happy
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. Where do you need to spend time today? Pull-up bar hold (grip). Squat form / depth. Hip mobility.
Today’s gym schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. / Saturday morning workout sign up list on the board at 864.
How are you looking in the CF Open Workouts?
864 STRENGTH + CONDITIONING Training / The Daily GRIND: NO Routines. No Ruts. CONSTANTLY VARIED.”Coffland”
#1 Goal today – Be YOU. Don’t compare yourself to others.
For time – In the following order:
CF HQ Hero Workout “Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
You can’t get STRONGER if you don’t show up at the gym.
If you drop from the bar or your feet TOUCH the box – complete run / push-ups before starting the next bar hold. Both hands must stay on the bar at all times – no hanging from one hand / switching hands.
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
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 First. Proper form is more important than your ego at 864.
RX – Full ROM.
“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.
March 2021 “864 Challenge” Run or Walk 1 Mile each day during the month of March. Get outside and move.
On this day in history – March 23, 1775 – American revolutionary Patrick Henry declared, “give me liberty, or give me death!”
Check us out on Facebook and Instagram today.
Have a Great Day! Love God. Serve Others. Support your community.
Be STRONG and COURAGEOUS.
Jay and Janice
207 West Pitts Street