Tuesday 09.17.19 – 864 STRONG Ya’ll! 

The Wisdom from Above  – Who among you is wise and understanding? By his good conduct he should show that his works are done in the gentleness that comes from wisdom.
-James 3:13

God, the best maker of all marriages, Combine your hearts into one.
–William Shakespeare

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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.

864 Strength + Conditioning – The Grind: 8X 

200 Meter Sprint / Sprint to 100M – Sprint back
6 Power Cleans
12 Strict Hand Release Push-ups

PC Load = 135/95. Push-ups are strict form – Toes should never come off the floor on a push-up. No sagging. No belly flop push-ups. Chest and thighs make contact with the deck at the same time.

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