Thursday 05.09.19

864 STRONG / No Frills – Just Results.

Live wisely among those who are not believers, and make the most of every opportunity. Let your conversation be gracious and attractive so that you will have the right response for everyone.
-Colossians 4:5-6

“What do I love when I love my God?”
Augustine of Hippo

Smile at the obstacle, for it is a bridge.
-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 Deadlift – 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: AMRAP – 12

7 Strict HSPU
21 DUs

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RX – OHS Load = 135/95 with Full ROM / good form. A Squat above parallel is NOT a Squat.
HSPU – Strict/No Kip. To one AbMat if RX.
DU – Scale x 3 singles

CF864 News:

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

Jay and Janice