Monday 07.01.19 – eight.six.four strength and conditioning
And the Lord will be king over all the earth. On that day there will be one Lord—his name alone will be worshiped.
“God desires for you to be involved in drawing people to His Word through a dedicated life to Him and an active witness for Him.”
Check out CrossFit864 on Instagram / 864 STRONG!
Today’s schedule: START at 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: 3 RFT /
Run 400 Meters
21 KB Swings
12 Back Squats
RX KB Load – 24kg./16kg. American Swings. Squat Load – 275/185. A Squat above parallel is NOT a Squat!
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 hip mobility / single leg balance
June 864 Burpee Challenge – Awesome job to all of you that started the challenge on June 1 and hammered through it each day. Dedication!
July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.
July 4 – As alway 864 will be closed. Celebrate Independence Day. Make Smart Choices.
Happy Monday! Happy July 1…
Jay and Janice