864 STRONG / No Frills – Just Results.

Instead, we will speak the truth in love, growing in every way more and more like Christ.
-Ephesians 4:15

“Spiritual strongholds begin with a thought. One thought becomes a consideration. A consideration develops into an attitude, which leads then to action. Action repeated becomes a habit, and a habit establishes a “power base for the enemy,” that is, a stronghold.”
-Elisabeth Elliot

Smile. why would you not?
-Just Smile

Today’s schedule: 5:15a.m./8:00a.m.

Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

Reminder – May 864 Dues / NLT Wednesday May 1, 2019 – $25 Late Fee after May 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: 5 Rounds For Time
1 Minute UB Plank Hold (on elbows)
20 AbMat Sit-ups
1 TGU (L) – AHAP
1 TGU (R) – AHAP
100 Single unders

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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!

What’s up? CF864 News:

May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May. The challenge includes both the run and plank. Running and planks in workouts do not count toward your daily challenge.
Accept the challenge – get your name on the board. Are you looking for easy? Not very many results come from the easy route.

If you have been blessed – Bless others!

BE STRONG.
Jay and Janice