864 STRONG / No Frills – Just Results.

If anyone claims, “I am living in the light,” but hates a fellow believer, that person is still living in darkness. Anyone who loves a fellow believer is living in the light and does not cause others to stumble. But anyone who hates a fellow believer is still living and walking in darkness. Such a person does not know the way to go, having been blinded by the darkness.
-1 John 2:9-11

The fundamental principle of Christianity is to be what God is, and he is light.
-John Hagee

Smile. Be a Light in the Dark.
-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: 3 RFT

21 Bench Press
12 Strict Pull-ups
35 KB Swings

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RX – Bench Press Load 135/95. Pull-ups are strict, no kip. Chin over bar on every rep. KB Load = 24kg./16kg. American Swings.

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