Monday 08.19.19 – 864 STRONG Ya’ll! 

It’s here – Back to School! Remember to pray for students, teachers and parents as our new school year starts. We are blessed and thankful to have teachers that have made the commitment to help our children during this important time in their life. Thank you! Support your children’s teachers.

Make it a great day!

I can do ALL things through Christ who gives me strength. 
-Philippians 4:13

There are three good reasons to be a teacher:  June, July, and August.  
-Teacher Humor.  

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

Have a great Monday and have fun! Support the 864 crew that you train with each day. #864community. It’s more than just a gym…

Strength – You will have 15 minute to find your 1RM Front Squat – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy single. Push each other today. Our priority today = Get Stronger!

Work on your front rack position and squat depth in your warm-up today. Spend some time in the deep squat stretch.

864 Strength + Conditioning – The Grind: 3 RFT

3 minutes of handstand hold (AFSAP) in as few sets as possible 

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Scaled = Plank Hold (at top of push-ups position) same time as HS Hold (above)
No handstand holds where arms aren’t fully extended during the hold (no balancing on head)

RX – Full ROM on Squats and HS Holds
A Squat above parallel is NOT a Squat! If it’s not below parallel it’s not RX.

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 – Get stronger and forget about learning to kip until you have mastered the movement with strict form.

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

No Frills – Just Results

BE STRONG. 
Jay and Janice