Monday 12.02.19 – be 864STRONG!
In the beginning the Word already existed. The Word was with God, and the Word was God. He existed in the beginning with God. So the Word became human and made his home among us. He was full of unfailing love and faithfulness. And we have seen his glory, the glory of the Father’s one and only Son.
-John 1:1-2, 14
Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
Strength – You will have 15 minute to find your 5RM Back Squat – work up to a heavy 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 5 rep set. Push each other today. Our priority today = Get Stronger!
864 Strength + Conditioning – The Grind: “Turkey Burner”
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group. Squats – Monday & Tuesday to finish out November Challenge
Reminder – December 864 Dues / NLT December 1, 2019 – Thank you very much! We appreciate you.
c.) Today’s WOD – 21/15/9/6/3 reps of:
Box Jumps
Squat Cleans
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. All reps must meet movement standards if RX. Clean Load = 135/95. Box = 24/20
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. Still have a couple of 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/
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