Friday 08.09.19 – 864 STRONG Ya’ll! 

For the Lord delights in his people; he crowns the humble with victory.
-Psalm 149:4

“The devil tempts, that he may deceive; but God suffers us to be tempted, to try us. Temptation is a trial of our sincerity.”
-Thomas Watson

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Today’s schedule: START at 5:15a.m./4:15P.M./5:15P.M./6:15P.M. – Have fun today!

864 Strength + Conditioning – The Grind: For Time

SC – 50M (L) / SC – 50M (R)
42 DU’s
21 Floor Press
21 AbMat Sit-ups

SC – 50M (L) / SC – 50M (R)
30 DU’s
15 Floor Press
15 AbMat Sit-ups

SC – 50M (L) / SC – 50M (R)
18 DU’s
9 Floor Press
9 AbMat Sit-ups

RX – Load = SC/KB = AHAP without putting KB down. RX Floor Press = 135/95 Must be able to unrack/rack w/o assistance if RX. Scale DU x 3 singles

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

Skill work – Gymnastics

CF864 News:

Support YOUR Community. Support your fellow CrossFitter.

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