Monday 04.29.19

864 STRONG / No Frills – Just Results.

You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross.
Philippians 2:5-8

Persistence in prayer for someone whom we don’t like, however much it goes against the grain to begin with, brings about a remarkable change in attitude.
-F.F. Bruce

Decide to smile today – no matter what.  
-Just Smile

Today’s schedule: 8:00a.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)

Reminder – May 864 Dues / NLT Wednesday May 1, 2019 – $25 Late Fee after May 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: “Helen”

3 Rounds For Time: RX=
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Pull-Ups

Heavy Helen – BEAST Mode
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (2 pood/1.5 pood)
12 C2B Pull-Ups

All KBS are American (CF Style – OH) / All pull-ups are chin over the bar and full extension of arms/elbows at bottom.

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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!

What’s up? CF864 News:

Congrats to all that competed in the CF864 Pump and Run/Pull and Run. Thanks to everyone that came out to help help/support on Saturday! Our CF864 Crew is the best!

April Challenge – 2,000 Back Squats – RX Load 135/95. Scaled Load 95/65.

If you have been blessed – Bless others!

Jay and Janice