Tuesday 09.10.19 – 864 STRONG Ya’ll! 

Teach the older men to exercise self-control, to be worthy of respect, and to live wisely. They must have sound faith and be filled with love and patience.
–Titus 2:2

Some of your greatest blessings come with patience.
–Warren Wiersbe

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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

OH Plate Carry – to 50M / Back
10 Step Walking Lunge
30 Second UB HS Hold
3 Snatches

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.
Don’t let your EGO get ahead of your abilities.

RX Load – 45/25 pound plate locked out. Please do not drop plates (Thank you!) RX = Plate must stay overhead for the 50M up and 50M back.
Snatch Load – 115/155

Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.

CF864 News:

Support YOUR Community.

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