Tuesday 11.05.19 – Not Ready to Quit!
He has enabled us to be ministers of his new covenant. This is a covenant not of written laws, but of the Spirit. The old written covenant ends in death; but under the new covenant, the Spirit gives life.
-2 Corinthians 3:6
“It is the Holy Spirit’s job to convict, God’s job to judge and MY job to love.”
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Support YOUR Community. Support YOUR Country.
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Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Welcome to Monday! Support your 864 crew.
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. November Challenge
c.) Today’s WOD – GRIND
Tabata B2B Goblet Squats – 32kg./24kg. (1x8x20/10)
then
3 RFT:
15 Strict Pull-ups
30 Push-ups
1 Minute UB Plank Hold at top of push-up position
d.) Cash Out – Finish Strong
RX – Strict Pull-ups = no kip. palms forward. arms fully extended at bottom. chin OVER bar on every rep.
Strict Push-ups = both feet must stay on the ground at all times. No sagging / No bridging.
Plank Hold must be UB if RX. If you drop at any point – post your time under scaled.
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