Wednesday 11.27.19 – be 864STRONG!
Since we are receiving a Kingdom that is unshakable, let us be thankful and please God by worshiping him with holy fear and awe.
-Hebrews 12:28
Only with time do we really learn who the other person is and come to love the person for him or herself and not just for the feelings and experiences they give us.
–Timothy Keller
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Today’s schedule: START at 5:15A.M./8:00A.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 – “Gunny’s Revenge”
HAPPY BIRTHDAY GUNNY!
53 Burpees
53 Kettlebell Swings
53 SL Strikes
53 Power Cleans
53 KB Snatch
53 Deadlifts
53 AbMat Sit-ups
Come out Wednesday morning and wish Gunny a Happy Birthday with “Gunny’s Revenge”
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. KB = 24kg./16kg. American Swings. Power Clean Load = 95/65.KB Snatch Load = 24kg./16kg. KB. Deadlift Load = 135/95. Full ROM Sit-ups.
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