Monday 09.09.19 – 864 STRONG Ya’ll! 

Teach me to do your will, for you are my God. May your gracious Spirit lead me forward on a firm footing. 
-Psalm 143:10

I hope to stand firm enough to not go backward, and yet not go forward fast enough to wreck the country’s cause. 
–Abraham Lincoln 

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Today’s schedule: START at 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.

Strength – You will have 15 minute to find your 5RM Floor Press – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy 5 rep set. Push each other today. Our priority today = Get Stronger!

864 Strength + Conditioning – The Grind: AMRAP 12

5 Burpees
15 Squats
Sprint – 100% to 25M / Sprint back 25M at 100%

RX Burpees – No half rep Burpees. You must open/fully extend your hips and clap overhead on ALL reps. Stand all the way up! Anything less than Full ROM is a No Rep! If you are the fastest on the board but you have crappy form then go ahead and post your score under scaled.

A Squat above parallel is NOT a Squat. Get Low!

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