Friday 06.28.19 – eight.six.four strength and conditioning

If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.
-Matthew 16:25

“God often gives in one brief moment that which He has for a long time denied.”
-Thomas a Kempis

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Today’s schedule: START at 5:15a.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 / 21-15-9

Wall Ball Shots
Kettlebell Swings
Strict Toes-to-Bar

RX KB Load – 24kg./16kg. American Swings.

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.

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

Skill work – work on ankle mobility / balance

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