Monday 11.04.19 – Not Ready to Quit!

Let everyone be subject to the governing authorities, for there is no authority except that which God has established. The authorities that exist have been established by God. 
-Romans 13:1

“Everyone should be respected as an individual, but no one idolized.”
–Albert Einstein

Support YOUR Community. Support YOUR Country.

Check out CrossFit864 on Instagram

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

Welcome to Monday! Support your 864 crew.

Strength – You will have 15 minute to find your 5RM Deadlift – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set of 5. Push each other today. Our priority today = Get Stronger!

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 – AMRAP 12

5 KB Strict Press
7 Strict K2E
9 DUs

d.) Cash Out – Finish Strong

RX – knees-to-elbows / strict, no kip. / KB Strict Press = 5 reps. Rotate arms each round – right arm odd rounds / left arm even rounds. Load = AHAP Post load with your score.

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:

Check out CrossFit864 on Instagram

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