Friday 10.11.19 – 864 STRONG Ya’ll! 

Whoever oppresses a poor man insults his Maker, but he who is generous to the needy honors him.
-Proverbs 14:31

Pretend to be poor in reality and you’ll notice a decrease in your friends list and request.
–Michael Bassey Johnson

Check out CrossFit864 on Instagram

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

864 Strength + Conditioning – The Grind: 

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – Open 20.1

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.

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