Wednesday 10.16.19 – 864 STRONG Ya’ll! 

“How great you are, O Sovereign Lord! There is no one like you. We have never even heard of another God like you!
-2 Samuel 7:22

Silence is often misinterpreted but never misquoted.
-Your Gut Instinct

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Today’s schedule: START at 5:15A.M./8:00A.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: 3 Rounds ME / Reps

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD

3 rounds for max reps of:
1 minute of Ball Slams
1 minute of Snatch
1 minute of Single-unders
1 minute of KB Push Press
1 minute of Assault Bike / Rower (calories)
Rest 1 minute

Post reps for each round + total reps (x3 rounds)

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 / KB Push Press Load – 24kg./16kg. – Snatch Load – 95/65 Barbell

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