Friday 11.01.19 – Not Ready to Quit!

Stay alert! Watch out for your great enemy, the devil. He prowls around like a roaring lion, looking for someone to devour. Stand firm against him, and be strong in your faith. Remember that your family of believers all over the world is going through the same kind of suffering you are.
-1 Peter 5:8-9

Well done is better than well said.
–Benjamin Franklin

Support YOUR Community. Support YOUR Country.

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

Welcome to the Friday GRIND! Support your 864 crew. It’s awesome to see you guys push each other on the open workouts.

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: 

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD – Open 20.4

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:

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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

November 864 Challenge – 2 Minute ME Drills:
W. 1) DU’s
W. 2) Burpees
W. 3) Box Jumps (24/20)
W. 4) Squats
Get signed up today on the 864 Challenge board.
ALL reps must be Full ROM (range of motion) Only good reps count at 864!

#864community

No Frills – Just Results

BE STRONG. 
Jay and Janice