864 Strength + Conditioning – no excuses.

“I am the good shepherd; I know my own sheep, and they know me, just as my Father knows me and I know the Father. So I sacrifice my life for the sheep.”
-John 10:14-15

“For it is in giving that we receive.”
-St. Francis of Assisi

“If you see your brother in need, it doesn’t matter if you already gave somewhere else. You should be open to the idea of God using you to meet your brother’s unexpected need.”
-Andy Stanley

Social Media tip of the day: Don’t send messages after having a few drinks. You might say something that you regret in the morning. The moral of the story – if you’ve been drinking, resist the urge to get on social media.

Today’s gym schedule: 5:15a.m./8:00a.m.

864 STRENGTH + CONDITIONING Training – The Daily GRIND: TABATA

DIG DEEP! Results or Excuses. Pick one. You can’t have both.

“There are Three Keys to Success”
1 – Hard Work.
2 – Hard Work.
3 – Hard Work.

WOD – Tabata (8 X 20/10)

Alternate the following:

1A. Mountain Climber
1B. Plank Hold – Top of Push-up

2A. DUs / Singles
2B. Double KB Hold (by side) 2 x 32kg./24kg.

3A. OH Weighted Box Step-ups
3B. Jumping Split Squats – alternating

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:

Barbells. BBQ and Live Music at 864. Thursday December 8 from 6:00pm-8:00pm

864 Christmas Party December 18 – sign up on board

Frogman’s Christmas December 20

Check out CF864 on Facebook / Instagram

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…

BE STRONG!
Jay and Janice