Friday 08.02.19 – BE STRONG Ya’ll! 

You are my refuge and my shield; your word is my source of hope.
-Psalm 119:114

“If God put Adam out of this earthly Eden on account of one sin, do you think He will let us into the Paradise above with our tens of thousands sins upon us.”
-Dwight L. Moody

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Today’s schedule: START at 5:15a.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: 6 RFT

10 KB Push Press (L)
15 Squats
10 KB Push Press (R)
15 DUs

RX – KB Load = AHAP for 10 UB Reps (post weight used with your time) 
RX – Squat = Form! Full ROM. No half squats if RX.

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

Skill work –  strict form before kipping

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