Monday 05.13.19

864 STRONG / No Frills – Just Results.

Her children rise up and call her blessed. Her husband praises her.
-Proverbs 31:28

I remember my mother’s prayers and they have always followed me. They have clung to me all my life.
-Abraham Lincoln

Happiness is seeing your mother smile.
-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 3RM Bench Press – work up to a heavy triple. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 3. Push each other today. Our priority today = Get Stronger.

Today is about getting stronger! Focus on strength more than the 10 minutes of conditioning.

864 Strength + Conditioning – The Grind: AMRAP 10

3 Strict K2E / palms forward
6 Strict Push-ups / feet/toes stay in contact with the floor – no rocking.
9 Front Squats

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RX –Strict K2E. No Kip. Palms Forward. Knees must touch elbows (not wrist or armpit if RX)
Squat Load = 135/95

CF864 News:

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

Jay and Janice