Thursday 11.07.19 –be 864STRONG!

God has now revealed to us his mysterious will regarding Christ—which is to fulfill his own good plan. And this is the plan: At the right time he will bring everything together under the authority of Christ—EVERYTHING in heaven and on earth.
-Ephesians 1:9-10

An enemy, who is honest and shows his or her hate for you openly is better than a friend who is liar and putting you down secretly.
-Proverb

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Strength – You will have 15 minute to find your 5RM Floor Press – 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!

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

What’s your prediction for 20.5? 

864 Strength + Conditioning – The Grind: 

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start together as a group. November Challenge – Week #1 DUs

c.) Today’s WOD – GRIND / 4RFT

ME Press
15 Front Squats
7 Strict L Pull-ups

d.) Cash Out – Finish Strong

A Squat above parallel is NOT a Squat

RX – Movement Standards / One bar for this workout. Post # of reps/load for each round with your time. Train Smart! Don’t let your ego get ahead of your strength level.
Strict Press = 135/95. Max reps – rep count stops when the bar stops moving.
Front Squat = Same load used for Press. Depth.
Pull-ups are strict L. Anything less is 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:

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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 Not Ready to Quit!

No Frills – Just Results

BE STRONG. 
Jay and Janice