864 STRENGTH and CONDITIONING

Wednesday 07.17.19 – eight.six.four strength and conditioning – Support YOUR Community!

Even if that person wrongs you seven times a day and each time turns again and asks forgiveness, you MUST forgive.”
-Luke 17:4

Forgive, forget. Bear with the faults of others as you would have them bear with yours. Be patient and understanding. Life is too short to be vengeful or malicious.
-Phillips Brooks

Check out CrossFit864 on Instagram / 864 STRONG!

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

864 Strength + Conditioning – The Grind: 5 RFT

30 Back Squats
10 Hip Bridge
Farmer Carry to 50 M and back

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

RX Load – Squat 95/65. 2 x KB Farmers Walk 24kg./16kg.

Skill work – Work on a weakness. You will never get stronger at the game unless you do more training than you do complaining. Nobody wants to hear whining!

CrossFit864 welcomes former member and Doctor of Physical Therapy, Emily Moore, for a special Saturday morning event.

When: Saturday, July 20, 2019 / Where: CrossFit864 / What: Dry needling, IASTM, SFMA / $30 for CrossFit members / Limited Spots available – sign up today

CF864 News:

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.

BE STRONG. 
Jay and Janice