Wednesday 07.31.19 – No Frills – Just Results

“You are the light of the world—like a city on a hilltop that cannot be hidden. In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.
-Matthew 5:14,16

“The riches of His free grace cause me daily to triumph over all the temptations of the wicked one, who is very vigilant, and seeks all occasions to disturb me.”
-George Whitefield

Check out CrossFit864 on Instagram / 864 STRONG!

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

Reminder – August 864 Dues / NLT Thursday August 1, 2019 – $25 Late Fee after August 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: 6 Rounds

30 Second L-Hold / Pull-up Bar
10 Hip Extensions (3 second pause at top)
30 Second Handstand Hold
10 Step Lunge with plate locked out OH (45/25)
30 Second Plank Hold / on elbows
10 Hollow Rocks

RX is more than the amount of weight on the bar and more than the amount of reps.

Skill work – Squat Form. Squat Depth / Forget about learning to kip until you have mastered the movement with strict form

RX is more than the amount of weight on the bar and more than the amount of reps.

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.

In or Out – There is no in between

BE STRONG. 
Jay and Janice