Monday 02.11.19

864 STRONG – In Due Time – Until Then, Just Grind

Love Is the Greatest
If I could speak all the languages of earth and of angels, but didn’t love others, I would only be a noisy gong or a clanging cymbal. If I had the gift of prophecy, and if I understood all of God’s secret plans and possessed all knowledge, and if I had such faith that I could move mountains, but didn’t love others, I would be nothing. If I gave everything I have to the poor and even sacrificed my body, I could boast about it; but if I didn’t love others, I would have gained nothing.
-1 Corinthians 13:1-3

The best use of life is love. The best expression of love is time. The best time to love is now.
-Rick Warren

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

Standing alone is better than standing with negative people that drag you down.

Strength – You will have 15 minute to find your 5 RM Back Squat – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit the set that you can only get 5 reps out of. Push each other today.

A Squat above parallel is NOT a Squat.

864 Strength + Conditioning – The Grind: For Time

10 Burpees
50 DUs
50 Sit-ups
10 Burpees
40 DUs
40 Sit-ups
10 Burpees
30 DUs
30 Sit-ups
10 Burpees
20 DUs
20 Sit-ups
10 Burpees
10 DUs
10 Sit-ups

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.
RX – Scale DUs x 2 singles.
Sit-ups / AbMat – Full ROM Keep good tight form.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them. Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock.
Please check out the whiteboard for opportunities to help support local things going on in our community.
Ask us about an opportunity to help support DSS (Laurens County) there are a lot of needs within our own community.
If you have been blessed – Bless others!

Today is your day…You’ve got to want it.t

You Matter!

Jay and Janice