Tuesday 10.15.19 – 864 STRONG Ya’ll! 

Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.
-Romans 12:2

Always sleep with one eye open. Never take anything for granted. Your best friends might just be your enemies.
-Your Gut Instinct

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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.

Give more than you take today.

864 Strength + Conditioning – The Grind: 5 RFT

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start together as a group.

c.) Today’s WOD

9 Wall Ball Shots
15 Strict Knees-to-Elbows
21 Weighted Sit-ups (45/25 plate)
30 Second UB Plank Hold / top of push-up

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 – Form. Full ROM

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