864 STRONG – New Day. New Grind

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. 
-1 Corinthians 13:4-5

Nothing can bring a real sense of security into the home except true love. 
-Billy Graham

Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Standing alone is better than standing with negative people that drag you down.

864 Strength + Conditioning – The Grind: EMOM – 15

20 Second OH Barbell Hold  / 10 Push Press

RX = Load 135/95 Bar must be completely locked out overhead for 20 seconds UB without resting / racking or dropping during any round and continue into 10 UB push press. Scale / modify based on your strength / motivation level.

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.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them. Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock.
Please check out the whiteboard for opportunities to help support local things going on in our community.
Ask us about an opportunity to help support DSS (Laurens County) there are a lot of needs within our own community.
If you have been blessed – Bless others!

Today is your day – You Matter!

BE STRONG.
Jay and Janice