Thursday 08.01.19 – 864 STRONG Ya’ll! 

But to all who believed him and accepted him, he gave the right to become children of God. They are reborn—not with a physical birth resulting from human passion or plan, but a birth that comes from God.
-John 1:12-13

“Temptation is the devil looking through the keyhole. Yielding is opening the door and inviting him in.”
-Billy Sunday

Check out CrossFit864 on Instagram

Today’s schedule: START at 5:15a.m./8:00a.m./4:15P.M./5:15P.M./6:15P.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: 10 RFT

10 Deadlifts  
10 Burpee Box Jumps

RX – DL Load = 185/135  Form – No bouncing reps. No dropping bar from lockout.
RX – Box = 24/20

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

Skill work – Get on the pull-up bar / 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.

August 864 Challenge – Deadlift as many pounds as possible during the month of August. 
Weight x Reps. Post your name and log your pounds each day. Who can total the most pounds with legit form. No sloppy reps! No bouncing. No dropping bar from the lockout / NO Rep!
Challenge – 100,000 pounds

Congrats to our 864 crew that accepted and completed (many of you crushed it!) – 864 July DU Challenge. Good job ya’ll!

No Frills – Just Results

BE STRONG. 
Jay and Janice