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.
-Zechariah 14:9

“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.”
-Paul Chappell

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

CF864 News:

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