864 STRENGTH + CONDITIONING – Gunny’s Blog

Thursday 10.31.19 – Not Ready to Quit!

God saved you by HIS GRACE when you believed. And you can’t take credit for this; it is a gift from God. Salvation is not a reward for the good things we have done, so none of us can boast about it. 
-Ephesians 2:8-9

Learn to be what you are, and learn to resign with a good grace all that you are not.
Henri Frederic Amiel

Support YOUR Community. Support YOUR Country.

Check out CrossFit864 on Instagram

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

Make it a good day! Support the 864 crew that you train with each day. #864community. It’s awesome to see you guys push each other on the open workouts.

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 / Halloween WOD / check out 864 News below. 

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD – “FRAN” 21-15-9 reps for time:
Thrusters
Strict Pull-ups

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.

864 RX = 95/65. Full ROM on Thrusters. Strict Pull-ups = no kip. Chin over bar. Full extension at bottom.

Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.

CF864 News:

Thursday 10-31-19 / RX = Halloween WOD. Wear your costume – no costume = 100 Burpee Buy-in.

Operation Christmas Child Shoebox / Samaritan’s Purse – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love again this year. If you are interested in sponsoring a shoebox and would like to have Natalie pick up the items for your box please let us know.

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