864 STRONG / No Frills – Just Results.

Life in the Spirit
So now there is no condemnation for those who belong to Christ Jesus. And because you belong to him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.
-Romans 8:1-2

This book (the Bible) will keep you from sin or sin will keep you from this book.
-D.L. Moody

Smile. It will increase your Deadlift by 50 pounds.
-Just Smile

Today’s schedule: 5:15a.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: 5 Rounds

1 Minute UB Hold on Pull-up Bar (palms forward/both hands must stay on bar) – straight into 5 Strict T2B without coming off bar.
10 Snatch
15 Box Jumps

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RX – Bar Hold must be UB and 5 T2B without breaking. Can’t drop off bar between hold and T2B.
Snatch Load – 75/115
Box – 24/20

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