Tuesday 12.18.18

864 STRONG – Support Your Local Box

When they saw the star, they were filled with joy!
-Matthew 2:10

Look for Christ and you will find Him. And with Him, everything else.
-C.S. Lewis

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

864 WOD – “Partridge in a Dead Tree” 

10 – 1 reps

10 Axle Deadlifts
1 Bench Press 

9 Axle Deadlifts

2 Bench Press 

8 Axle Deadlifts

3 Bench Press 

7 Axle Deadlifts

4 Bench Press

Continue until you reach 10 Bench Press and 1 Axle Deadlift

Suitcase Carry after each bench press to 25 M (switch hands and back) 1 x 32kg./24kg. KB

“It’s at the borders of pain and suffering that the men are separated from the boys.”
– Emil Zatopek

Push/Pull/Carry = STRONG!

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled.

RX = Body weight Bench Press / Must be able to unrack/rack bar without a spot if RX. Scale based on your strength level.
RX DL Load = 225/155. No dropping deadlift from top = No Rep!

CF864 2018 Christmas Schedule:
Saturday (12-22) Based on the number signed up
Monday – Tuesday – Wednesday (12-24 thru 12-26) Closed. Merry Christmas!
Thursday (12-27) Resume Normal Gym Schedule starting at 5:15a.m.

Perseverance is the hard work you do after you get tired of doing the hard work you already did.
-Newt Gingrich

NO Whining. BE Strong.
Jay and Janice