Tuesday 05.21.19

864 STRONG / No Frills – Just Results.

May God, who gives this patience and encouragement, help you live in complete harmony with each other, as is fitting for followers of Christ Jesus. Then all of you can join together with one voice, giving praise and glory to God, the Father of our Lord Jesus Christ.
-Romans 15:5-6

“When you are running toward Christ, you are freed up to serve, love, and give thanks without guilt, worry or fear. As long as you are running, you’re safe.”
-Francis Chan

The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.
-Thomas Paine (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!

Today is about getting stronger! Focus on strength training today and not just the conditioning.

864 Strength + Conditioning – The Grind: 3 RFT

10 Clean and Jerk
SC to 50M (L)
SC to 50M (R)
Sprint to 100M / Sprint back.

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RX – Clean Load = 135/95. SC Load 1 x 32kg./24kg. – 50M (L) switch hands and back 50M (R) if RX can’t put KB down.

CF864 News:

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

Jay and Janice