Friday 08.30.19 – 864 STRONG Ya’ll! 

There is no longer Jew or Gentile, slave or free, male and female. For you are all one in Christ Jesus.
-Galatians 3:28

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

Make it a great day and have fun! 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: “Kelly”

Five rounds for time of:
Run 400 meters
30 Box jumps
30 Wall ball shots

RX – Full ROM. RX for 864 / Box = 24/20. Med Ball = 20/14. Scale as needed based on your strength/fitness level.

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

Skill work – Spend some time on the bar today. Try to go for 5 minutes before your workout. Any strict movement.

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