864 STRONG / No Frills – Just Results.

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.
-James 5:16

The confession of evil works is the beginning of good works.
-Augustine

Smile. It might help change a negative attitude.
-Just Smile

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

Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)
Don’t neglect daily skill work.

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. Thank You!

864 Strength + Conditioning – The Grind:
AMRAP – 20
L Pull-up 5
Strict Push-ups 10
Weighted Box Step-ups 15

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RX = L Pull-ups must be a perfect L if RX and must be chin OVER bar with full extension of arms at bottom of the pull-up. Scale as needed.
Push-ups are strict hand release. Chest/thighs touch the floor and rise together. Toes/feet do not come off the floor during the rep.

CF864 News:

May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May.

BE STRONG.
Jay and Janice