Wednesday 11.20.19 – be 864STRONG!

Oh, the joys of those who do not follow the advice of the wicked, or stand around with sinners, or join in with mockers. But they delight in the law of the Lord, meditating on it day and night.
-Psalm 1:1-2

Honesty in a marriage is very important. You can’t build a strong relationship on half-truth and half-lies. Be honest at ALL times.
-Proverb

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

Happy Hump Day!

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

864 Strength + Conditioning – The Grind: Proud of the Deadlift PRs on Monday! Stronger than yesterday.

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD – 6 RFT:

5 Strict HSPU
SC (R) 1 x Length of gym – AHAP
SC (L) 1 x Length of gym – AHAP
30 Second L-Sit Hold (rings / parallettes or L-Hold on pull-up bar)
15 Strict AbMat Sit-ups

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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Looking for better rest? 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.
123 boxes were put together between 864 and New Horizon Freewill Baptist Church – Thanks to Nat for her dedication and hard work every year on this.

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