Thursday 09.05.19 – 864 STRONG Ya’ll! 

Be Loyal to the Faith
Hold on to the pattern of sound teaching that you have heard from me, in the faith and love that are in Christ Jesus. Guard the good deposit through the Holy Spirit who lives in us.
-2 Timothy 1:13-14

A good marriage is the union of two good forgivers. 
–Ruth Bell Graham

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

864 Strength + Conditioning – The Grind: 10 RFT

3 Press
100 Meter Sprint / to 50M and back
6 OHS

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 – Press/OHS = 135/95. Press/OHS are UB if RX.

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

BE STRONG. 
Jay and Janice