Wednesday 10.23.19 –Support YOUR Community. Support YOUR Country.

Everyone enjoys a fitting reply; it is wonderful to say the right thing at the right time!
-Proverbs 15:23

Wisdom is ofttimes nearer when we stoop than when we soar. 
William Wordsworth (1770-1850)

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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.

See 864 news / schedule below

864 Strength + Conditioning – The Grind: AMRAP 15

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start together as a group.

c.) Today’s WOD

5 Hip Extensions (3 second pause/hold at top)
10 Wall Ball Shots
5 Calories – Assault Bike or Rower (Sprint)

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 = Form! Wall Ball Shots – full depth. med ball starts at chest level and caught at chest level – no side shots from the shoulder. # 20/14 med ball.

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