Thursday 10.10.19 – 864 STRONG Ya’ll! 

Serve only the Lord your God and fear him alone. Obey his commands, listen to his voice, and cling to him.
-Deuteronomy 13:4

A false friend and a shadow attend only while the sun shines.
–Benjamin Franklin

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Strength – You will have 15 minute to find your 5RM Snatch – 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!

Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.

864 Strength + Conditioning – The Grind: 4 RFT

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD

Run 400 Meters
25 KB Snatch
25 Step Walking Lunge

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.

RX KB Load = 24kg./16kg. switch arms as needed until all reps completed. / Lunge = Full ROM knee touches the ground.

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.

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