Wednesday 05.15.19

864 STRONG / No Frills – Just Results.

You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.
-Psalm 139:13-14

You are as much serving God in looking after your own children, and training them up in God’s fear, and minding the house, and making your household a church for God, as you would be if you had been called to lead an army to battle for the Lord of hosts.
-Charles Spurgeon

To the world, you are a mother. To a family, you are the world.
-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: AMRAP 20

1 Stone to Shoulder (L) AHAP
1 Stone to Shoulder (R) AHAP
10 Calories (Assault Bike or Rower)
10 AbMat Sit-ups

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RX – Solid form. Post weight used on TGU (KB load) / Stone used.

CF864 News:

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

Jay and Janice