Friday 05.31.19

I praise God for what he has promised. I trust in God, so why should I be afraid? What can mere mortals do to me?
-Psalm 56:4

To serve God, to love God, to enjoy God, is the sweetest freedom in the world.
Thomas F. Wilson 

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Today’s schedule: START at 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

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

21 Deadlifts
21 KB Swings
Run 400M
15 Deadlifts
15 KB Swings
Run 400M
9 Deadlifts
9 KB Swings
Run 400M

RX – Form. ROM. DL Load – 225/185. KB Load 32kg./24kg. American Swings.

Skill work – work on pull-ups. You should never attempt kipping pull-ups/butterfly pull-ups or any other kipping movement until you master the movements with strict form. Don’t rush it and don’t get ahead of yourself. Be strong!

CF864 News:

May 864 Challenge – Great job to everyone that started the May Challenge and finished it. Dedicated!

June 864 Challenge – Accumulate as many burpees as possible during the month of June. Keep a running total posted daily on the whiteboard at the gym. Goal = 100 each day.

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

Welcome to the Friday GRIND! The gym is reserved for the dedicated on Fridays. See ya there?…

Jay and Janice