Thursday 11.14.19 – be 864STRONG!

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone?
-Ecclesiastes 4:9

There is no more lovely, friendly and charming relationship, communion or company than a good marriage.
–Martin Luther (1483 – 1546)

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

It’s almost here. Be Happy!

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

Strength – You will have 15 minute to find your 3RM Floor Press – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong triple. Push each other today. Our priority today = Get Stronger!

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 12

4 Strict HSPU
6 K2E
8 Step Weighted Walking Lunge (45/25 plate – locked out OH)

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. 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 at 864

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