864 STRONG – Yesterday you said tomorrow.

Love does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.
-1 Corinthians 13:6-7

Be Courageous – Everything you’ve ever wanted is on the other side of fear

Today’s schedule: 5:15a.m./8:00a.m.

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

864 Strength + Conditioning – The Grind: 5 RFT

1 TGU (R) / 1 TGU (L)
1 Minute Max Effort (sprint pace) on Assault Bike/Rower
10 Ball Slams
10 Wall Ball Shots (ball starts at chest level – not from shoulder. Hit Parallel or below on the squat)

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 – Make it Happen!

BE STRONG.
Jay and Janice