864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
O Lord, I will honor and praise your name, for you are my God. You do such wonderful things! You planned them long ago, and now you have accomplished them.
-Isiah 25:1
God requires no more than faithfulness in our place.
If YOU don’t support your community – who will? Folks from somewhere else?
Morning Nutrition Tip:“If it wasn’t for the coffee, I’d have no identifiable personality whatsoever.”
–David Letterman
BE STRONG. BE LEGIT. BE PREPARED.
Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND: 30-20-10-5 / Show up. Do hard work. Don’t complain.
It’s a new day so don’t use those same old tired, worn out excuses that you used yesterday.
Social Media tip of the day: Are you addicted to social media? No? Can you unplug for one week?
You can’t fix stupid…but you can watch it in action on Facebook every day!
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4
DIG DEEP! Results or Excuses. Pick one. You can’t have both.
You either live a self directed life or a God directed life. Your choice. There is no in between.
March 864 Dues NLT Tuesday 1 March – $25 Late Fee after 1 March. Thank you!
Assault Bike – Calories
Strict Knees-to-Elbows
Wall-Ball Shots
RX Form – K2E – Strict form. WB Shots = 20/14. 10-9
Constantly Varied.
#1 Goal Today – Don’t Whine. Don’t Complain. It only drags others down.
Post Training / Cash Out – Stretch, work on your ROM (range of motion) and hydrate! Don’t finish your workout and be in the car within 30 seconds and gone. Spend a little time during this post workout period working on these important elements. This will help reduce soreness, risk of injury and will allow you to achieve greater range of motion through every exercise. 864 is about community and it’s hard to be part of the community if you rush in and rush out. That’s what you do in classes at a Globo Gym.
FORM. FORM. FORM. Sloppy reps don’t count. Listen up. Listen up. Listen up for the movement standards before the workout starts. Don’t be the one that is clueless when the workout starts.
Train Hard. Train Heavy. Train Smart. Have Fun.
The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway
864 News & Upcoming Events:
Check out CF864 on Facebook / Instagram
864 Pump and Run / Pull and Run. Saturday May 7
864 BBQ. Barbells. Live Music. Thursday May 12
Memorial Day MURPH – Monday May 30
Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
Strength / Week 3 – You will have 15 minute to find your 1RM Front Squat – work up to a heavy front squat. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?
Form – A Squat above parallel is NOT a Squat!
BE STRONG and BE COURAGEOUS!
Jay and Janice