864 STRONG – YOU MATTER.

Don’t forget to show hospitality to strangers, for some who have done this have entertained angels without realizing it!
-Hebrews 13:2

“The sin both of men and of angels, was rendered possible by the fact that God gave us free will.”
-C.S. Lewis

Smile and wave boys. Just smile and wave.
Smile, smile, smile as often as possible. Your smiling will considerably reduce your stress and might just encourage someone else.
-Just Smile

Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

#1 Goal today – To Be Strong! Accept responsibility for YOU. Don’t look for someone or something to blame. See you in the gym…..J&J

Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up / Can’t or Won’t? What’s holding you back?

Reminder – Don’t turn a ten minute sprint workout into a 45 minute marathon.

864 Strength + Conditioning – The Daily Grind: 21-15-9

Burpees
Kettlebell Swings – American (CrossFit) 24kg./16kg. Bell

Just because you are offended, doesn’t mean you are right.

Strength / Week 2 – You will have 15 minute to find your 3RM Floor Press – work up to a heavy floor press. 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?

RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level. Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.

You guys are awesome!

BE STRONG.
Jay and Janice