864 STRONG / No Frills – Just Results.

God sent a man, John the Baptist, to tell about the light so that everyone might believe because of his testimony. John himself was not the light; he was simply a witness to tell about the light. The one who is the true light, who gives light to everyone, was coming into the world.
-John 1:6-9

We are told to let our light shine, and if it does, we won’t need to tell anybody it does. Lighthouses don’t fire cannons to call attention to their shining- they just shine.
-Dwight L. Moody

There’s a reason some people think they can achieve anything. They listened to their mother. 
-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)
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 Deadlift – 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!

864 Strength + Conditioning – The Grind: 3 Rounds

15 Strict Pull-ups
1 Minute UB Handstand Hold
30 DUs

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RX –Pull-ups are strict/dead hang no kip. Chin over bar. Full extension of arms at bottom.
HS Hold must be 1 UB minute if RX
Scale DUs x3 singles

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