Wednesday 05.08.19

864 STRONG / No Frills – Just Results.

Do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.
-Matthew 10:28

“The soul is torn apart in a painful condition as long as it prefers the eternal because of its Truth but does not discard the temporal because of familiarity.”
-St. Augustine of Hippo

And the most powerful and profound facial expression of them allThe smile. 
-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)
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: 5 Rounds
Lateral Hops over Parallette – 20
Hip Extensions – 10 slow reps (3 second pause at the top)
Wall Ball Shots – 20
Ball Slams – 10

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RX = Full ROM
Each side of lateral hops = 1 rep
Hip Extensions should be performed with slow reps pausing 3 seconds at the top.
Wall Ball Shots – squat to depth (parallel/below) Med ball must start at chest level and caught at chest level – not from shoulder.
Ball Slams – slam from overhead. Not a ball drop. Don’t drop from OH and pick-up. Get aggressive.

CF864 News:

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

Jay and Janice