864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
For the wages of sin is death, BUT the free gift of God is eternal life through Christ Jesus our Lord.
-Romans 6:23
-George MacDonald
-Jesus
The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?
-Psalm 27:1
Faith. Trust. There is Power in Prayer! Pray for America.
There is Power in Prayer! Please pray for peace and healing in our land. Spend more time praying and less time worrying today. How can we pray for “you” today?
Don’t miss the opportunity to do something today that you wish you had done yesterday.
ENVY – Blowing out the other persons candle will not make yours shine brighter. Be considerate of others.
Morning Nutrition Tip: Bacon (n.) – the main reason you are not a vegan.
Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND: AMRAP 12 / Show up. Do hard work. Don’t complain.
Social Media tip of the day – selfie (n.): a picture of a person by that person. A selfie is proof that either we are very lonely or too self absorbed to ask others to take our picture.
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. What are you putting your hope in today?
What motivates you to be relentless in 2022?
It’s Monday and nobody skips the gym on Monday and nobody that wants to be strong skips squats. Ever! Time to Grind.
6 One Arm KB Clean
8 Single-Leg Squats/Pistols/Alternating
10 OH Box Step-ups
You are either RX or Scaled. There is no almost or in between. Be Legit. Start Strong! Finish Strong!
RX Form – Full ROM
Constantly Varied.
RX – KB Clean Load = 24kg./16kg. – 3R/3L
RX – Box – 45/25 plate Locked out OH. Hips fully extended/open on top of the box.
#1 Goal Today –Don’t be judgmental. Be Kind because everyone you meet is fighting a battle you know nothing about.
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.
BE STRONG. BE LEGIT. BE PREPARED.
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…
If YOU don’t support your community – who will? Do you give MORE than you take?
864 – it’s about Camaraderie, Community and Competition. See ya in the gym.
Strength / Week 1 – You will have 15 minute to find your 5RM Back Squat – work up to a heavy back 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