Tuesday 01.29.19


For everyone who has been born of God overcomes the world. And this is the victory that has overcome the world—our faith.
-1 John 5:4

“Life is like a play: it’s not the length, but the excellence of the acting that matters.”

Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

CF864 2019 Half Marathon / 5k – Saturday February 2 at 8:00a.m. – There is still time to sign up.

Standing alone is better than standing with whiny, negative people that drag you down.

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

864 Strength + Conditioning – The Grind: 9-12-15-18-21

Power Clean and Jerk
Burpees / jumping over the barbell

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
PC RX Load = 135/95 with good form. Touch and Go reps / No bouncing reps.
Burpees – Chest/Thighs touch the deck at the same time. If RX arms must be fully extended with a clap overhead and feet clear the floor on the jump. Keep good tight form.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

Today is your day. Rise and Grind.

Jay and Janice