Monday 10.28.19 –Support YOUR Community. Support YOUR Country.
Whoever knows the right thing to do and fails to do it, for him it is sin.
Yes, let God be the Judge. Your job today is to be a witness.
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Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.
It’s Monday – make it a good day! Support the 864 crew that you train with each day. #864community.
Tuesday 10-28-19 / RX = PINK. B4B WOD. / Not wearing pink penalty = 100 Burpee Buy In.
Thursday 10-31-19 / RX = Costume WOD. If you don’t show up in your costume / penalty = 100 Burpee Buy In.
Reminder – November 864 Dues / NLT Friday November 1, 2019 – $25 Late Fee after November 1. Thank you very much! We appreciate you.
864 Strength + Conditioning – The Grind: For Time
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group.
c.) Today’s WOD – AMRAP 20
1 TGU (L)
1 TGU (R)
6 Strict T2B
d.) Cash Out – Finish Strong
TGU KB = AHAP with good form.
RX Squat Form = A Squat above parallel is NOT a Squat.
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.
R-21 / November 23, 2019
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