Friday 07.12.19 – eight.six.four strength and conditioning
“O Sovereign Lord! You made the heavens and earth by your strong hand and powerful arm. Nothing is too hard for you!
“We have employments assigned to us for every circumstance in life. When we are alone, we have our thoughts to watch; in the family, our tempers; and in company, our tongues.”
Check out CrossFit864 on Instagram / 864 STRONG!
Today’s schedule: START at 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Thank’s to those of you that gave to support DSS. As a result of your generosity CF864 donated duffel bags to Laurens County DSS. These will go to children who are taken out of their homes and placed in temporary care/foster care. We found out that a lot of these children move with their possessions in a trash bag so these bags will be given to them to keep their clothes, etc. in. There are many within our community that truly need our help. If you weren’t able to help this time there will be another opportunity in the future. We are proud to be part of such a great group of people (yeah…that’s you! The CF864 Community) because you guys always answer the call when there is a need. If you have been blessed – bless others. Thank you!
864 Strength + Conditioning – The Grind: 3 RFT
Run 500 Meters
21 Power Cleans
15 Strict T2B
RX – Form. ROM. RX is more than the amount of weight on the bar. Are you coachable?
500 Run – Run to 200M mark and back / = 400 then run back to 50M mark and back = 500M total
PC Load = 155/105
Skill work – Work on strict ring movements today.
Support YOUR Community.
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.
It’s Friday – Still Grinding! Never Stop…
Jay and Janice