864 STRONG / No Frills – Just Results.

For the Lord your God is living among you. He is a mighty savior. He will take delight in you with gladness. With his love, he will calm all your fears. He will rejoice over you with joyful songs.”
-Zephaniah 3:17

“It’s wonderful to climb the liquid mountains of the sky. Behind me and before me is God and I have no fears.”
-Helen Keller

First my mother, forever my friend.
-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!

It’s Friday. The GRIND continues for the dedicated. See ya in the gym?…

864 Strength + Conditioning – The Grind: For Time

9 Push Press
9 Box Jumps
Run 400 Meters

15 Push Press
15 Box Jumps
Run 400 Meters

21 Push Press
21  Box Jumps
Run 400 Meters

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RX – PP Load 135/95. Box Jumps 24/20

CF864 News:

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

never give up.
Jay and Janice