864 STRONG / No Frills – Just Results.

Charm is deceptive, and beauty does not last; but a woman who fears the Lord will be greatly praised.
-Proverbs 31:30

My mother was the most beautiful woman I ever saw. All I am I owe to my mother. I attribute all my success in life to the moral, intellectual and physical education I received from her.
-George Washington

I do what I want, when I want, where I want…if my mom says it’s ok.
-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!

864 Strength + Conditioning – The Grind: DL/Burpees for time

Add weight to DL bar each round. Post weight for each round on whiteboard.

10 Deadlifts – AHAP for UB reps.
-10 Burpees over Bar
8 Deadlifts – AHAP for UB reps.
-10 Burpees over Bar
6 Deadlifts – AHAP for UB reps.
-10 Burpees over Bar
4 Deadlifts – AHAP for UB reps.
-10 Burpees over Bar
2 Deadlifts – AHAP for UB reps.
-10 Burpees over Bar

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RX – DL = Solid form. No bouncing. No dropping (NO REP). All reps unbroken each round if RX. Add weight each round.

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