Monday 10.07.19 – 864 STRONG Ya’ll!
Trust in the Lord always, for the Lord God is the eternal Rock.
-Isaiah 26:4
Trust is the glue of life. It’s the most essential ingredient in effective communication. It’s the foundational principle that holds all relationships.
–Stephen Covey
Check out CrossFit864 on Instagram
Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Strength – You will have 15 minute to find your 5RM Back Squat – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 5 rep set. Push each other today. Our priority today = Get Stronger!
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 that might be struggling. Sometimes the little things that we do for others can make a big difference. It’s Monday! Get this week started off strong.
See 864 news / schedule below
864 Strength + Conditioning – The Grind: 4 RFT
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start as a group.
c.) Today’s WOD
50 DUs
25 Back Squats
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 Load – 135/95 A Squat above parallel is NOT a Squat. At least at 864 it’s not. Keep it legit.
CF864 News: Support YOUR Community. Support YOUR Country.
New tees at gym. Long sleeve and short sleeve.
Big thank you to those who came out Saturday for “Run Like A Mann” Laurens County Cancer Association 5k / 1 Mile Walk. It was a great way to show your support for the community.
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