Friday 11.22.19 – be 864STRONG!

Paul Gives Thanks to God  – I always thank my God for you and for the gracious gifts he has given you, now that you belong to Christ Jesus. Through him, God has enriched your church in every way—with all of your eloquent words and all of your knowledge.
-1 Corinthians 1:4-5

Never talk bad about your spouse to another person. This minimizes your spouses’ integrity and takes away from your character.
-Words of Wisdom

Check out CrossFit864 on Instagram

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

Friday! It’s finally here. Keep the GRIND going.

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

864 Strength + Conditioning – The Grind: Check out the 864 News below.

a.) Warm-up/Skill Work/Mobility

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

c.) Today’s WOD –For Time:

21 Power Clean/Jerk – 135/95
21 Step Walking Lunge
50 DUs / (scaled) x 3 singles

15 Power Clean/Jerk – 135/95
15 Step Walking Lunge
50 DUs / (scaled) x 3 singles

9 Power Clean/Jerk – 135/95
9 Step Walking Lunge
50 DUs / (scaled) x 3 singles

RX Movement Standards – Full ROM

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.

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

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