Wednesday 08.28.19 – 864 STRONG Ya’ll! 

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you! 
-Isaiah 26:3

As we pour out our bitterness, God pours in his peace.
–F.B. Meyer

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Today’s schedule: START at 5:15A.M./8:00A.M.

Have a great day Hump Day! Support the 864 crew that you train with each day. #864community.

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

864 Strength + Conditioning – The Grind: 6 RFT

30 Second L-Hold on Pull-up Bar
Crawl – 1 x length of gym (stay low. keep your butt down)
25 AbMat Sit-ups
30 Second UB HS Hold

RX – Full ROM.

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

Skill work – Work on getting low. Spend time in a deep squat stretch before your workout.

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