Thursday 11.21.19 – be 864STRONG!
Come, let us sing to the Lord! Let us shout joyfully to the Rock of our salvation. Let us come to him with thanksgiving. Let us sing psalms of praise to him.
-Psalm 95:1-2
There is no such thing as a perfect marriage because it is made of imperfect people. God is the only one that is perfect and having Him in the middle of your marriage guarantees perfection in all the imperfect circumstances.
-Words of Wisdom
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Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Happy Thursday!
Strength – You will have 15 minute to find your 1RM Floor Press – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong single. Push each other today. Our priority today = Get Stronger!
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 –6RFT:
5 Deadlifts
5 Body Blasters
25 Squats
RX Movement Standards – Full ROM
RX DL Load – Minimum of 1.5 times body weight. NO dropping bar from lockout (top of lift) NO bouncing reps. TnG reps
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 / Saturday November 23, 2019 – Starts at 10:00a.m.
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