864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

Instead, you must worship Christ as Lord of your life. And if someone asks about your hope as a believer, always be ready to explain it.
-1 Peter 3:15

The beautiful thing about this adventure called faith is that we can count on Him never to lead us astray.
-Charles (Chuck) Swindoll

If YOU don’t support your community – who will? Do you give MORE than you take?

Morning Nutrition Tip: Today’s Forecast – 100% Chance of Coffee.

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

864 STRENGTH + CONDITIONING Training – The Daily GRIND: CF Open 22.3 / Show up. Do hard work. Don’t complain.

864 – it’s about Camaraderie, Community and Competition.

Social Media tip of the day:  I’m having people over to stare at their phones later if you want to come by… 
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.

CF Open 22.3

For time:

21 pull-ups 42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

W – 65 lb, then 75 lb, then 85 lb
M – 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

You are either RX or Scaled. There is no almost or in between. Be Legit. Be Strong!

RX Form – Full ROM

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.

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…

BE STRONG and BE COURAGEOUS!
Jay and Janice