Thursday 05.23.19

864 STRONG / No Frills – Just Results.

For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.
-Galatians 5:13

In matters of equity between man and man, our Savior has taught us to put my neighbor in place of myself, and myself in place of my neighbor.
-Isaac Watts

There’s always a reason to smile. Find it…
-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 1RM Deadlift – 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 single. Push each other today. Our priority today = Get Stronger!
Set a new deadlift PR today!

864 Strength + Conditioning – The Grind: 8 RFT:

3 Snatches
6 Weighted Box Step-ups
9 DUs

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RX – Snatch Load = AHAP for 3 touch and go reps. Go as heavy as possible with good form. Post load on whiteboard.
Box Step-ups = 1 X 24kg./16kg. KB in front rack position. 3 x left arm / 3 x right arm.
Scale DUs to 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