Tuesday 11.26.19 – be 864STRONG!

And whatever you do or say, do it as a representative of the Lord Jesus, giving thanks through him to God the Father.
-Colossians 3:17

Unfaithfulness in marriage is indicative of unfaithful hearts toward God. 
–Adam Copenhaver

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

What are you thankful for today?

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 – 3 RFT:

21 L Pull-ups
15 Snatch
Run 400 Meters

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. Snatch Load = 135/95. L Pull-ups = chin over bar / full extension of elbows/arms at the bottom – all reps must meet movement standards if RX.

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