Friday 10.04.19 – 864 STRONG Ya’ll!
The Hope of Eternal Life – All praise to God, the Father of our Lord Jesus Christ. It is by his great mercy that we have been born again, because God raised Jesus Christ from the dead. Now we live with great expectation.
-1 Peter 1:3
In the rush and noise of life, as you have intervals, step home within yourselves and be still. Wait upon God, and feel His good presence; this will carry you evenly through your day’s business.
-William Penn
Check out CrossFit864 on Instagram
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.
Take a minute today to help someone right around you that might be struggling. Sometimes the little things that we do for others can make a big difference in their day. We all have those days…
See 864 news / schedule below
864 Strength + Conditioning – The “Friday” Grind:
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start as a group.
c.) Today’s WOD – 21-15-9-9-15-21 reps for time:
Deadlifts
Burpees
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.
RX DL Load – 225/155. No Bouncing Reps. No dropping DL bar from lockout. Full ROM.
RX Burpees – No half rep Burpees. You must open/fully extend your hips and clap overhead on ALL reps. Stand all the way up! Anything less than Full ROM is a No Rep! If you are the fastest on the board but you have crappy form then go ahead and post your score under scaled.
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