Thursday 10.24.19 –Support YOUR Community. Support YOUR Country.

Share each other’s burdens, and in this way obey the law of Christ.
-Galatians 6:2

A blind person who sees is better than a seeing person who is blind.

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

Strength – You will have 15 minute to find your 1RM Snatch – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong single rep snatch. 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.

Excuses or Results – Pick one.

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

5 Deadlifts
10 Strict Pull-ups
15 Burpees
30 Second Plank Hold – at top of push-up position

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 – 1.5 times BW on DL. No bouncing reps. No dropping bar from lockout. Strict, no kip dead hang pull-ups. Full ROM Burpee. No sag/no bridge plank. Both hands and feet must stay in contact with the floor.

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

CF864 News:

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