Monday 09.30.19 – 864 STRONG Ya’ll!
All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.”
The fundamental principle of Christianity is to be what God is, and he is light.
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Today’s schedule: START at 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.
The Monday GRIND is here!
Reminder – October 864 Dues / NLT Tuesday October 1, 2019 – $25 Late Fee after October 1. Thank you very much! We appreciate you.
864 Strength + Conditioning – The Grind: 5 RFT of-
Run 400 Meters
15 KB Snatch (R)
15 KB Snatch (L)
30 Step Walking Lunge
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.
RX KB Load = 24kg./16kg. RX Lunge = Full ROM / See 864 news below.
Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.
CF864 News: Support YOUR Community. Support YOUR Country.
New tees at gym. Long sleeve and short sleeve.
“Run Like A Mann” Laurens County Cancer Association 5k / 1 Mile Walk. Saturday October 5, 2019 at 8:30a.m. / This will be the 864 Saturday Morning WOD. No workout at 864 Saturday morning. This is a fundraiser for a great cause. All money raised stays in Laurens County and 100% goes to helping Laurens County residents that are battling cancer.
Come out and support/volunteer/represent! Wear your favorite 864 tee.
CF864 2020 Half Marathon / 5k Run – Saturday February 1, 2020. Get signed up early and save. Use the link below.
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