Monday 11.25.19 – be 864STRONG!
Freedom from Rules and New Life in Christ
And now, just as you accepted Christ Jesus as your Lord, you must continue to follow him. Let your roots grow down into him, and let your lives be built on him. Then your faith will grow strong in the truth you were taught, and you will overflow with thankfulness.
-Colossians 2:6-7
“Marriage is a total commitment and a total sharing of the total person with another person until death.”
-Wayne Mack
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Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Monday again…Be Happy. The GRIND continues.
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
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 #4 Squats
c.) Today’s WOD – AMRAP 20
5 Front Squats
15 Box Step-up/over
20 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. Front Squat Load = your BW on bar. Box Step-up Load = 1 x 24kg./16kg KB held at side.
Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.
CF864 News:
We ordered a couple extra R-21 shirts. Few sizes left. First come – $20
Check out CrossFit864 on Instagram
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.
Big thanks to all of you that came out on Saturday to support a great cause…R-21. The dedicated 864 crew showed up on a rainy morning and represented.
Frogman’s Christmas – December 9. Frogman’s Christmas tee’s – $25 Long Sleeve / let us know if you want one / prepaid order / we will not order extras.
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