864 STRENGTH and CONDITIONING

Thursday 07.18.19 – eight.six.four strength and conditioning

Dear children, let’s not merely say that we love each other; let us show the truth by our actions.
1 John 3:18

“Mountaintops are for views and inspiration, but fruit is grown in the valleys.”
-Billy Graham

Check out CrossFit864 on Instagram / 864 STRONG!

Today’s schedule: START at 5:15a.m./8:00a.m./4:15P.M./5:15P.M./6:15P.M.

Strength – You will have 15 minute to find your 3RM Floor Press – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 3 consecutive reps. Not 3 singles. Push each other today. Our priority today = Get Stronger!

864 Strength + Conditioning – The Grind: 21-15-9

Floor Press
Strict Pull-ups

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

RX Load = 135/95 – Form is just as important as the load and the number of reps completed. Don’t cheat yourself.

Skill work – Work on strict movements on the pull-up bar. 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.

You Matter!
BE STRONG. 

Jay and Janice