Monday 10.07.19 – 864 STRONG Ya’ll! 

Trust in the Lord always, for the Lord God is the eternal Rock.
-Isaiah 26:4

Trust is the glue of life. It’s the most essential ingredient in effective communication. It’s the foundational principle that holds all relationships.
Stephen Covey

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Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.

Strength – You will have 15 minute to find your 5RM Back Squat – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 5 rep set. Push each other today. Our priority today = Get Stronger!

Make it a great day and have fun! Support the 864 crew that you train with each day. #864community.

Take a minute today to help someone that might be struggling. Sometimes the little things that we do for others can make a big difference. It’s Monday! Get this week started off strong. 

See 864 news / schedule below

864 Strength + Conditioning – The Grind: 4 RFT

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD

50 DUs 
25 Back Squats

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.

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

RX Load – 135/95 A Squat above parallel is NOT a Squat. At least at 864 it’s not. Keep it legit.

CF864 News: Support YOUR Community. Support YOUR Country.

New tees at gym. Long sleeve and short sleeve.

Big thank you to those who came out Saturday for  “Run Like A Mann” Laurens County Cancer Association 5k / 1 Mile Walk. It was a great way to show your support for the community.

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