Tuesday 10.15.19 – 864 STRONG Ya’ll!
Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.
Always sleep with one eye open. Never take anything for granted. Your best friends might just be your enemies.
-Your Gut Instinct
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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.
Give more than you take today.
864 Strength + Conditioning – The Grind: 5 RFT
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group.
c.) Today’s WOD
9 Wall Ball Shots
15 Strict Knees-to-Elbows
21 Weighted Sit-ups (45/25 plate)
30 Second UB Plank Hold / top of push-up
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 – Form. Full ROM
CF864 News: Support YOUR Community. Support YOUR Country.
New tees at gym. Long sleeve and short sleeve.
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