864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
“My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.
-Isaiah 55:8-9
“There are many of us that are willing to do great things for the Lord, but few of us are willing to do little things.”
-D.L. Moody
If YOU don’t support your community – who will? Folks from somewhere else?
Morning Nutrition Tip: Before you come to me with any nonsense, ask yourself if it looks like I’ve had enough coffee yet this morning.
BE STRONG. BE LEGIT. BE PREPARED.
Today’s gym schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND: AMRAP 15 / Show up. Do hard work. Don’t complain.
Social Media tip of the day: What happened? A long time ago I used to have a life. Until someone told me to create an Instagram account.
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!
The “GRIND” never ends!
CrossFit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
W-155 lb / M-225 lb
Time cap: 10 minutes
NO Dropping DL from the lockout.
It’s a new day so don’t use those same old tired, worn out excuses that you used yesterday.
RX Form – Full ROM. Show up. Warm up. Do hard work.
Judging sign up schedule posted on whiteboard.
#1 Goal Today – Don’t Whine. Don’t Complain. It only drags others down. Besides nobody wants to hear it.
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…
BE STRONG and BE COURAGEOUS!
Jay and Janice