Monday 10.21.19 –Support YOUR Community. Support YOUR Country.

Restore to me the joy of your salvation, and make me willing to obey you.
-Psalm 51:12

It is our privilege to know that we are saved.
-Dwight L. Moody

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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 1RM Back Squat – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong single rep squat. 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.

It’s Monday – No time for Excuses! 

See 864 news / schedule below

864 Strength + Conditioning – The Grind: AMRAP – 12

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD

10 Strict K2E
5 HSPU

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:

A real big “THANK YOU” to the 864 crew that helped out Saturday at the future home of 864. We’ve alway known that we have by far the best CF community and you guys prove that over and over each day. Proud to be part of such an awesome group. #grateful

Fresh batch of raw local honey at the gym. Trust me…it won’t last long. Grab one today.

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