Wednesday 09.25.19 – 864 STRONG Ya’ll! 

So do not throw away this confident trust in the Lord. Remember the great reward it brings you! Patient endurance is what you need now, so that you will continue to do God’s will. Then you will receive all that he has promised.
-Hebrews 10:35-36

Christian marriage is marked by discipline and self-denial. Christianity does not therefore depreciate marriage, it sanctifies it. 
–Dietrich Bonhoeffer

Check out CrossFit864 on Instagram

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

Make it a great day and have fun! Support the 864 crew that you train with each day. #864community.

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

864 Strength + Conditioning – The “Hump Day” Grind: 4 RFT

3 Atlas Stone to Shoulder (L)  
3 Atlas Stone to Shoulder (R) 
Go AHAP/Stones 

——————–

12 Wall balls 

——————–

25 OH KB One Arm Walking Lunge 16kg./24kg. KB. 
Switch arms as needed. 25 total steps 

——————–

45 Second UB Plank Hold on elbows

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. Support YOUR Country.

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

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