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.
“Many marriages would be better if the husband and the wife clearly understood that they are on the same side.”
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.
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:
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
Jay and Janice