Tuesday 12.03.19 – be 864STRONG!
Long ago God spoke many times and in many ways to our ancestors through the prophets. And now in these final days, he has spoken to us through his Son. God promised everything to the Son as an inheritance, and through the Son he created the universe.
You are NOT what others think you are. You are what God knows you are.
Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
864 Strength + Conditioning – The Grind: DL/DU/SU
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 – 7 + 50-40-30-20-10
7 Deadlifts + 50 Double-unders / 50 Sit-ups
7 Deadlifts + 40 Double-unders / 40 Sit-ups
7 Deadlifts + 30 Double-unders / 30 Sit-ups
7 Deadlifts + 20 Double-unders / 20 Sit-ups
7 Deadlifts + 10 Double-unders / 10 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. All reps must meet movement standards if RX. DL Load = 275/185. No bouncing reps. No dropping bar from the lockout / top of lift. Scale DUs x 3 singles. Sit-ups are full ROM.
Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.
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.
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
Jay and Janice