864 STRONG / No Frills – Just Results.

And it is impossible to please God without faith. Anyone who wants to come to him must believe that God exists and that he rewards those who sincerely seek him.
-Hebrews 11:6

Encouragement is awesome. It can actually change the course of another person’s day, week, or life.
-Chuck Swindoll

Just smiling at someone walking down the street can make the person’s day. It’s a way to pay it forward.
-Just Smile

Today’s schedule: 5:15a.m./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)

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!

864 Strength + Conditioning – The Grind: “McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups (hand release)
9 Box jumps, 24 inch box

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CFHQ Hero WOD

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

What’s up? 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.
Accept the challenge – get your name on the board. Are you looking for easy? Not very many results come from the easy route.

If you have been blessed – Bless others!

BE STRONG.
Jay and Janice