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

Whoever pursues righteousness and unfailing love will find life, righteousness, and honor.
-Proverbs 21:21
 
You Will Never Find Peace When The Need You Cling To Is Not The Want You Desire. But When Does A Want Become A Need … When It Is All You Think About?”
-Shannon L. Alder

If YOU don’t support your community – who will? Folks from somewhere else?

Nutrition Tip: If the day starts off bad…Drink some coffee, put on some gangster rap and handle it. If that doesn’t work drink more coffee!

BE STRONG. BE LEGIT. BE PREPARED.

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

864 STRENGTH + CONDITIONING Training – The Daily GRIND: 5 RFT / Show up. Do hard work. Don’t complain.

Social Media tip of the day: Ask yourself one question – why am I going to post this? Arrogance only attracts more arrogant people, which makes the rest of life a constant competition of superiority.
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.

a.) 1 minute ME Goblet Squats
b.) 1 minute ME DUs

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.

RX – 1 x 32kg./24kg. KB. Scale DUs to singles. Post reps for each round and total number of reps as score for squats and DUs

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:

Big thanks to everyone that came out Saturday morning to participate in the 864 12th Annual 5k Run/Walk. A big thanks to our awesome 864 community that came to support and make this event possible every year. Ya’ll are the best and we appreciate you!

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…

Strength / Week 3 – You will have 15 minute to find your 1RM Back Squat – work up to a heavy single squat. 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?
Form – A Squat above parallel is NOT a Squat!

BE STRONG and BE COURAGEOUS!
Jay and Janice