864 STRENGTH and CONDITIONING – Gunny’s Blog

Wednesday 09.04.19 – 864 STRONG Ya’ll! 

 I am the Lord your God, who teaches you for your benefit, who leads you in the way you should go.
-Isaiah 48:17

You and your sins must separate or you and your God will never come together. No one sin may you keep; they must all be given up, they must be brought out like Canaanite kings from the cave and be hanged up in the sun.
-Charles Spurgeon

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Today’s schedule: START at 5:15A.M./8:00A.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: 6 RFT

Waiters Walk (R) to 50M / switch hands
Waiters Walk (L) 50M back
50 Single-unders
10 GHD or AbMat Sit-ups
10 Calories – Assault Biker or Rower

RX – Form. ROM /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.

Load – Waiters Walk = 1 x 24kg./16kg. KB

Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.

CF864 News:

Support YOUR Community.

August 864Deadlift Challenge – Congrats to all of you that finished out the August challenge. Great job!

September 864 Challenge – who can accumulate the most legit strict T2B (toes-to-bar) or K2E (knees to elbows) – select one and get signed up on the board. Crappy reps that are less than full ROM (range of motion) do not count (but of course they never count at 864!)

No Frills – Just Results

Jay and Janice