Monday 10.28.19 –Support YOUR Community. Support YOUR Country.

Whoever knows the right thing to do and fails to do it, for him it is sin. 
-James 4:17

Yes, let God be the Judge. Your job today is to be a witness.
–Warren Wiersbe

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

It’s Monday – make it a good day! Support the 864 crew that you train with each day. #864community.

Tuesday 10-28-19 / RX = PINK. B4B WOD. / Not wearing pink penalty = 100 Burpee Buy In. 

Thursday 10-31-19 / RX = Costume WOD. If you don’t show up in your costume / penalty = 100 Burpee Buy In. 

Reminder – November 864 Dues / NLT Friday November 1, 2019 – $25 Late Fee after November 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: For Time 

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD – AMRAP 20

1 TGU (L)
1 TGU (R)
6 Strict T2B
12 Squats

d.) Cash Out – Finish Strong

TGU KB = AHAP with good form.
RX Squat Form = A Squat above parallel is NOT a Squat.

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:

R-21 / November 23, 2019

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