Wednesday 10.30.19 Support YOUR Community. Support YOUR Country.

A Living Sacrifice to God – And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.
-Romans 12:1

Your time is limited, so don’t waste it living someone else’s life.
–Steve Jobs

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

make it a good day! Support the 864 crew that you train with each day. #864community.

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 – 50-40-30-20-10

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:

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!

Today’s WOD – 50-40-30-20-10 reps for time of: Wall Ball Shots / Double-unders

Happy “Hump Day”…

No Frills – Just Results

BE STRONG. 
Jay and Janice