Friday 08.16.19 – 864 STRONG Ya’ll! 

If we live, it’s to honor the Lord. And if we die, it’s to honor the Lord. So whether we live or die, we belong to the Lord.
-Romans 14:8

“Christ, because He was the only Man who never yielded to temptation, is also the only Man who knows to the full what temptation means.”
-C.S. Lewis

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

It’s Friday! You made it….

864 Strength + Conditioning – The Grind: Tabata – 8×20/10 Alternating

a.) One Arm KB Swing (R)
b.) One Arm KB Swing (L)

c.) B2B Squat
d.) Plank Hold (top of push-up)

RX – KB 24kg./16kg.

A Squat above parallel is NOT a squat! Squat deep.

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

Skill work – hip / ankle mobility

CF864 News:

Love where you live. If we don’t support our own community who will?

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

No Frills – Just Results

BE STRONG. 
Jay and Janice