Wednesday 11.06.19 – #864STRONG
Pay your taxes, too, for these same reasons. For government workers need to be paid. They are serving God in what they do.
-Romans 13:6
Remember that children, marriages, and flower gardens reflect the kind of care they get.
–H. Jackson Brown, Jr.
Support YOUR Community. Support YOUR Country.
Check out CrossFit864 on Instagram
Today’s schedule: START at 5:15A.M./8:00A.M.
Welcome to HUMP DAY! Support your 864 crew. #GRIND
864 Strength + Conditioning – The Grind: Not Ready to Quit!
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group. November Challenge
c.) Today’s WOD – GRIND 5 RFT
10 GHD Sit-ups / or AbMat Sit-ups
10 KB Swings (L) / 10 KB Swings (R)
30 Second UB Hold on Pull-up Bar
1 x Crawl / length of gym / stay low
d.) Cash Out – Finish Strong
RX – 24kg./16kg. KB / Full ROM.
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!
No Frills – Just Results
BE STRONG.
Jay and Janice