Friday 09.27.19 – 864 STRONG Ya’ll! 

For we know the one who said, “I will take revenge. I will pay them back.” He also said, “The Lord will judge his own people.” It is a terrible thing to fall into the hands of the living God.
-Hebrews 10:30-31

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Today’s schedule: START at 5:15A.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.

The Friday grind is here! Who’s in? 

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 Grind: 10 RFT

10 Push Press
Sprint to 50M / Back
5 Strict K2E

PP Load = 95/65. K2E – Knees must TOUCH elbows – not wrist, forearms or armpits if RX.

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.

New tees at gym. Long sleeve and short sleeve.

“Run Like A Mann” Laurens County Cancer Association 5k / 1 Mile Walk. Saturday October 5, 2019 at 8:30a.m. / This will be the 864 Saturday Morning WOD. This is a fundraiser for a great cause. All money raised stays in Laurens County and 100% goes to helping Laurens County residents that are battling cancer. Come out and support / represent! Wear your favorite 864 tee.

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