Wednesday 05.22.19

864 STRONG / No Frills – Just Results.

Divisions in the Church – I appeal to you, dear brothers and sisters, by the authority of our Lord Jesus Christ, to live in harmony with each other. Let there be no divisions in the church. Rather, be of one mind, united in thought and purpose.
-1 Corinthians 1:10

“The Bible is the story of two gardens: Eden and Gethsemane. In the first, Adam took a fall. In the second, Jesus took a stand. In the first, God sought Adam. In the second, Jesus sought God. In Eden, Adam hid from God. In Gethsemane, Jesus emerged from the tomb. In Eden, Satan led Adam to a tree that led to his death. From Gethsemane, Jesus went to a tree that led to our life.”
-Max Lucado

Smile anyway…
-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 RFT

30 Seconds of L-Sit / L-Hold
15 AbMat Sit-ups
30 Second Deep Squat Stretch
15 Hollow Rocks
30 Second Hip Bridge Hold
10 Calories – Assault/Rower (your choice)

Check out CrossFit864 on Instagram

RX – Form!

CF864 News:

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

BE STRONG.
Jay and Janice