Friday 11.15.19 – be 864STRONG!
Christ suffered for our sins once for all time. He never sinned, but he died for sinners to bring you safely home to God. He suffered physical death, but he was raised to life in the Spirit.
-1 Peter 3:18
The greatest marriages are built on teamwork. A mutual respect, a healthy dose of admiration, and a never-ending portion of love and grace.
-Secrets of a Great Marriage
Check out CrossFit864 on Instagram
Today’s schedule: START at 5:15A.M./4:15P.M./5:15P.M./6:15P.M.
Friday’s here. Be Happy. GRIND!
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
864 Strength + Conditioning – The Grind: Check out 864 news below
a.) Warm-up/Skill Work/Mobility
b.)Buy In – start together as a group. November Challenge – Week #2 Burpees
c.) Today’s WOD / 21-15-9
Front Squat
Box Jumps
Strict Pull-ups
d.) Cash Out – Finish Strong
RX –Movement Standards-Full ROM/Form/Load/ 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.
RX Squat Load = 135/95. A Squat above parallel is NOT a Squat! Box Jumps = 24/20. Pull-ups = dead hang. no kip. chin over the bar (every rep) arms fully extended at bottom of rep.
Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.
CF864 News:
Check out CrossFit864 on Instagram
If you are interested in getting a PerformaSleep Mattress let us know. We can offer a wholesale price to CF864 members. Take a look. https://www.performasleep.com/
Operation Christmas Child Shoebox / Samaritan’s Purse – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love again this year. If you are interested in sponsoring a shoebox and would like to have Natalie pick up the items for your box please let us know. See deadline date for boxes.
R-21 / November 23, 2019
Frogman’s Christmas – December 9.
864 Christmas Party – December 14. Save the date. Sign up list on board at 864
CF864 2020 Half Marathon / 5k Run – Saturday February 1, 2020. Get signed up early and save. Use the link below.
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
New 864 Hoodies coming soon.
Fresh batch of raw local honey at the gym. Trust me…it won’t last long. Grab one today.
November 864 Challenge – 2 Minute ME Drills:
W. 1) DU’s / Jonathan Hill – week# 1 winner / total of 668 DUs
W. 2) Burpees
W. 3) Box Jumps (24/20)
W. 4) Squats
Get signed up today on the 864 Challenge board.
ALL reps must be Full ROM (range of motion) Only good reps count at 864!
#864community Not Ready to Quit! Who’s in?
No Frills – Just Results
BE STRONG.
Jay and Janice