Tuesday 10.01.19 – 864 STRONG Ya’ll! 

I pray that your love will overflow more and more, and that you will keep on growing in knowledge and understanding. For I want you to understand what really matters, so that you may live pure and blameless lives until the day of Christ’s return.
–Philippians 1:9-10

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

Take a minute today to share an encouraging word with someone. You might be the one that needs to hear an encouraging word tomorrow.  

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

See 864 news / schedule below

864 Strength + Conditioning – The Grind: Happy October!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – Cindy or Mary

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 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.

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. No workout at 864 Saturday morning. 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/volunteer/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

October 864 Challenge – Walking Lunge – accumulate a total of 3,000 steps  during the month of October. Get signed up on the board. All reps must be completed at 864 / before or after workouts. Lunges must be Full ROM (range of motion) Only good reps count at 864!

No Frills – Just Results

BE STRONG. 
Jay and Janice