Wednesday 12.04.19 – be 864STRONG!

Jesus replied, “I am the bread of life. Whoever comes to me will never be hungry again. Whoever believes in me will never be thirsty.
-John 6:35

“Many marriages would be better if the husband and the wife clearly understood that they are on the same side.”
–Zig Ziglar 

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

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

864 Strength + Conditioning – The Grind: Never Ends

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start together as a group.

Reminder – December 864 Dues / NLT December 1, 2019 – Thank you very much! We appreciate you.

c.) Today’s 864 WOD – 5 RFT:

30 second UB hold on pull up bar / palms forward 
10 KB Strict Press – L
10 KB Strict Press – R
15 step Walking Lunges with KB in rack position 

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. KB Strict Press Load = 24kg./16kg.

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:
Week 4 /ME Squat Winner – Laurel H

December 864 Challenge – Accumulate as many Kettlebell Swings as possible during the month of December. Only reps completed at 864 will be counted. Post reps daily.
American Swings / Guys swing a 24kg. Bell / Girls swing a 16kg. Bell. Arms fully extended at the top of the swing / No chicken neck swings! No Rep. Ho-Ho-Ho!

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