Tuesday 06.18.19 – eight.six.four strong

Sing to God, sing in praise of his name, extol him who rides on the clouds; rejoice before him—his name is the Lord. A father to the fatherless, a defender of widows, is God in his holy dwelling.
-Psalm 68:4-5

“Deliver us from everything that may entangle our affections and harden our hearts.”
-William Tiptaft

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Reminder – South Broad Street in Clinton will be closed off from 7:00a.m.-7:00p.m. June 17-June 20

Today’s schedule: START at 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

864 Strength + Conditioning – The Grind: EMOM – 15

30 Second UB Plank Hold on Elbows
10 UB Kettlebell Swings

Plank – Both elbows / both feet must stay on the ground. No bridging (butt in the air) / No sagging (midline touching floor)
KBS = 24kg./16kg. – American Swings. RX swings must be UB.

RX – Form. ROM. RX is more than the amount of weight on the bar.

Skill work – work on strict handstand / handstand hold / handstand walk /

CF864 News:

June 864 Challenge – Accumulate as many burpees as possible during the month of June. Keep a running total posted daily on the whiteboard at the gym. Goal = 100 each day.

Jay and Janice