Friday 09.13.19 – 864 STRONG Ya’ll!
Rejoice in the Lord always. I will say it again: Rejoice!
-Philippians 4:4
-Randy Alcorn
Check out CrossFit864 on Instagram
Today’s schedule: START at 5:15A.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. Support your community. Support your country.
864 Strength + Conditioning – The Grind: 4 RFT
Run 400 Meters
12 OHS
RX – OHS Load = 135/95
A Squat above parallel is NOT a Squat.
RX – Form. ROM /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.
CF864 News:
Support YOUR Community.
September 864 Challenge – who can accumulate the most legit strict T2B (toes-to-bar) or K2E (knees to elbows) – select one and get signed up on the board. Crappy reps that are less than full ROM (range of motion) do not count (but of course they never count at 864!)
No Frills – Just Results
BE STRONG.
Jay and Janice