864 STRONG / No Frills – Just Results.

Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and heal their land.
-2 Chronicles 7:14

A proud man is always looking down on things and people; and, of course, as long as you are looking down, you cannot see something that is above you.
-C. S. Lewis

An honest smile is an icebreaker.
-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)
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!

Strength – You will have 15 minute to find your 5RM Bench Press – 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 that heavy set of 5. Push each other today. Our priority today = Get Stronger!

864 Strength + Conditioning – The Grind: 21-15-9

Power Clean
Front Squat
Push Press

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RX – PC/Front Squat/Push Press Load = 135/95

CF864 News:

May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May. The challenge includes both the run and plank. Running and planks in workouts do not count toward your daily challenge. Plank – both elbows/both feet must be on the ground if you are counting the time. No rotating onto side/no bridging (raising butt up in the air) must stay in a good, tight plank. Crappy form = Crappy results.

BE STRONG.
Jay and Janice