Tuesday 07.30.19 – No Frills – Just Results

I will never forget your commandments, for by them you give me life. 
-Psalm 119:93

“Christ literally walked in our shoes.”
–Tim Keller

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Today’s schedule: START at 5:15a.m./8:00a.m./4:15P.M./5:15P.M./6:15P.M.

Reminder – August 864 Dues / NLT Thursday August 1, 2019 – $25 Late Fee after August 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: AMRAP 20 Minutes

10 DUs
5 Bear Complexes
5 Box Jumps

RX is more than the amount of weight on the bar and more than the amount of reps.

Bear Complex / 1 Rep = power clean + front squat + push press + back squat + push press (135/95)
Box = 24/20

Skill work – Get on the pull-up bar / Forget about learning to kip until you have mastered the movement with strict form.

RX is more than the amount of weight on the bar and more than the amount of reps.

CF864 News:

Support YOUR Community.

July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.

In or Out – There is no in between

BE STRONG. 
Jay and Janice