Tuesday 11.19.19 – be 864STRONG!

Make them holy by your truth; teach them your word, which is truth.
-John 17:17

Trust is like a vase…once it’s broken, though you can fix it, the vase will never be same again.
–Walter Anderson

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

Stay Focused today.

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

864 Strength + Conditioning – The Grind: Proud of the Deadlift PRs on Monday! Getting stronger each day.

a.) Warm-up/Skill Work/Mobility

b.)Buy In – start together as a group. November Challenge – Week #3 Box Jumps

c.) Today’s WOD – AMRAP 20

ME Strict Pull-ups
5 One Arm KB Push Press (L)
5 One Arm KB Push Press (R)
20 DUs

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.

RX – Full ROM. Post number of rounds completed and number of pull-ups completed each round. KB Push Press Load = AHAP / Challenge yourself. Form!

Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.

CF864 News:

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PerformaSleep – 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/

Operation Christmas Child Shoebox / Samaritan’s Purse – Thank you for your supporting this awesome mission! Children around the world will be touched by your generosity.

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 / Luke Campbell – week# 2 winner / total of 193 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