Wednesday 10.02.19 – 864 STRONG Ya’ll!
“God blesses you when people mock you and persecute you and lie about you and say all sorts of evil things against you because you are my followers. Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.
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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.
Take a minute today to share an encouraging word with someone. You might be the one that needs to hear an encouraging word tomorrow.
Reminder – October 864 Dues / NLT Tuesday October 1, 2019 – $25 Late Fee after October 1. Thank you very much! We appreciate you.
See 864 news / schedule below
864 Strength + Conditioning – The “Hump Day” Grind: 6 RFT
a.) Warm-up/Skill Work/Mobility
Crawl – 1 x length of gym (stay low. keep your butt down)
25 AbMat sit-ups
30 second UB plank hold on elbows
50 meter waiters walk (L) 50 meter waiters walk (R)
30 second bar hold
d.) Cash Out – Finish Strong
RX –Movement Standards-Full ROM/Form/Load/ 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.
Slow steady crawl / not a race.
AbMat sit-ups = Full ROM.
All Holds must be UB if RX – plank hold must stay on elbow (no rotating onto one arm, no sagging or bridging)
Waiters walk = 1 x 24kg./16kg. KB – Must stay locked out for 50 meters / switch hands and 50 meters back – locked out.
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.
October 864 Challenge – Walking Lunge – accumulate a total of 3,000 steps during the month of October. Get signed up on the board. All reps must be completed at 864 / before or after workouts. Lunges must be Full ROM (range of motion) Only good reps count at 864!
No Frills – Just Results
Jay and Janice