Friday 09.06.19 – 864 STRONG Ya’ll! 

Jesus came near and said to them, “All authority has been given to me in heaven and on earth. Go, therefore, and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, teaching them to observe everything I have commanded you. And remember, I am with you always, to the end of the age.”
–Matthew 28:18-20

A good marriage isn’t something you find; it’s something you make.
–Gary L. Thomas

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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.

864 Strength + Conditioning – The Grind: For Time

21 Power Cleans
21 L Pull-ups
Rack Carry (L) – to 100M / switch hands Rack Carry (R) – 100M back.
15 Power Cleans
15 L Pull-ups
Rack Carry (L) – to 100M / switch hands Rack Carry (R) – 100M back.
9 Power Cleans
9 L Pull-ups
Rack Carry (L) – to 100M / switch hands Rack Carry (R) – 100M back.

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.

PC Load – 135/95
Load – 1 x KB for Rack Carry = 24kg./16kg. if RX can’t put down during 100M up and back. Can’t be carried propped on top of shoulder – must be racked.

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