Tuesday 10.22.19 –Support YOUR Community. Support YOUR Country.

I take joy in doing your will, my God, for your instructions are written on my heart.”
-Psalm 40:8

A new broom sweeps clean but an old broom knows the corners.

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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.

iN? oUT?  – one or the other 

See 864 news / schedule below

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

15 Press – (AFSAP)
10 One Arm KB Swings (R)
10 One Arm KB Swings (L)

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.

RX Load = Strict. 95/65 – KB Load = 24kg./16kg.

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

CF864 News:

A real big “THANK YOU” to the 864 crew that helped out Saturday at the future home of 864. We’ve alway known that we have by far the best CF community and you guys prove that over and over each day. Proud to be part of such an awesome group. #grateful

Fresh batch of raw local honey at the gym. Trust me…it won’t last long. Grab one today.

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