Wednesday 09.11.19 – 9/11 Never Forget. AMERICA!

I will be the same until your old age, and I will bear you up when you turn gray. I have made you, and I will carry you; I will bear and rescue you.
-Isaiah 46:4

The LORD is my light and my salvation—whom shall I fear?
The LORD is the stronghold of my life—of whom shall I be afraid?
-Psalm 27:1

If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.
-Sandy Dahl, wife of pilot of Flight 93

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

Constantly Varied because Routine is the Enemy.

864 Strength + Conditioning – The Grind: AMRAP – 20

9 One Arm KB Swings
11 Ball Slams

Check out the new long sleeve “864” tees at the gym.

Please be patient – details / movement standards / scaling options will always be covered as a group before the workout starts.

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.
Don’t let your EGO get ahead of your abilities.

RX Load – KB Swings 9 (L) / 9 (R) 24kg./16kg. Ball Slams – AHAP (ball slams – not ball drops)

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!)

 Support your community. Support your country.

BE STRONG. 
Jay and Janice