Friday 11.08.19 –be 864STRONG!

Instructions about Worship – I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity.
-1 Timothy 2:1-2

Better an enemy who slaps you in the face than a friend who stabs you in the back.
-Clinton Proverb

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

Check out CrossFit864 on Instagram

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

It’s Friday – Keep GRINDING!

864 Strength + Conditioning – The Grind: Open 20.5
Please be patient – the workout (movement standards/rep scheme/modifications) will always be covered as a group before the workout starts. Trust us – we will never start the clock without covering it and making sure that everyone understands. I promise that we won’t make you guess at it. If you aren’t sure about something in the workout just standby for a minute. Thank you!

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD – GRIND 20.5

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:

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.

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

Jay and Janice