Wednesday 11.13.19 – be 864STRONG!
You may be sure that your sin will find you out.
-Numbers 32:23
“Happy marriages begin when we marry the ones we love and they blossom when we love the ones we marry. ”
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Today’s schedule: START at 5:15A.M./8:00A.M.
Welcome to Hump Day. Be Happy!
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
864 Strength + Conditioning – The Grind: Check out 864 news below
a.) Warm-up/Skill Work/Mobility
b.)Buy In – start together as a group. November Challenge – Week #2 Burpees
c.) Today’s WOD – AMRAP 15
5 Calories – Rower or Assault Bike
10 Wall Ball Shots
15 Hip Extensions
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:
If you are interested in getting a PerformaSleep Mattress let us know. We can offer a wholesale price to CF864 members. Take a look. https://www.performasleep.com/
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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. See deadline date for boxes.
R-21 / November 23, 2019
Frogman’s Christmas – December 9.
864 Christmas Party – December 14. Save the date. Sign up list on board.
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
New 864 Hoodies coming soon.
Fresh batch of raw local honey at the gym. Trust me…it won’t last long. Grab one today.
November 864 Challenge – 2 Minute ME Drills:
W. 1) DU’s / Jonathan Hill – week# 1 winner / total of 668 DUs
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! Who’s in?
No Frills – Just Results
BE STRONG.
Jay and Janice