864 STRONG / No Frills – Just Results.

But the wisdom from above is first of all pure. It is also peace loving, gentle at all times, and willing to yield to others. It is full of mercy and the fruit of good deeds. It shows no favoritism and is always sincere. And those who are peacemakers will plant seeds of peace and reap a harvest of righteousness.
-James 3:17-18

“A prudent question is one-half of wisdom.”
-Francis Bacon

Add a smile to everything you wear and see how that works for you.
-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 1RM Bench Press – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy rep and you can’t add any more. Push each other today. Our priority today = Get Stronger.

Today is about getting stronger! Focus on strength training today and not just the conditioning.

864 Strength + Conditioning – The Grind: AMRAP 15

5 Strict Pull-ups / palms forward
10 Strict Push-ups / feet/toes stay in contact with the floor – no rocking.
15 Goblet Squats

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RX – Strict. No Kip Pull-ups. Palms forward. Chin over bar and arms fully extended at bottom of the rep.
Push-ups are strict. No sagging / No bridging.
Goblet Squat Load – 24kg./16kg. Hit depth / parallel. A Squat above parallel is NOT a Squat.

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