Thursday 06.27.19 – eight.six.four strength and conditioning

“Do not seek revenge or bear a grudge against a fellow Israelite, but love your neighbor as yourself. I am the Lord.
-Leviticus 19:18

“Every sin is a mistake, as well as a wrong; and the epitaph for the sinner is, “Thou fool!””
-Alexander MacLaren

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

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

864 Strength + Conditioning – The Grind: For Time / 100 “Curtis P”

Curtis P – 1 rep will consist of:

1x power clean 
1x front rack forward lunge (right leg) 
1x front rack forward lunge (left leg) 
1x push press

Focus on what YOU are doing and don’t get caught up in “are you RX?” “did they RX” “should I RX?” Train based on YOUR strength/skills.

The actual RX Load for 100 Curtis P’s is 105/70 – we reduced the weight for 864 today. Keep the bar moving.

RL Load = 100 reps at 95/65 with a 45 minute time cap. Scaled – 50 reps at 95/65 with a 30 minute time cap.

RX – Must complete all 100 reps in 45 minutes or less. If you don’t complete all 100 – post your time under scaled workout.

Curtis P – bar must start from the ground each rep. Please don’t drop bar from overhead – control to ground.

Never drop 10/15 pound plates / they are not designed to be dropped from OH. Thank you!

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

Skill work – work on rack position

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.

BE STRONG.
Jay and Janice