Thursday 12.05.19 – be 864STRONG!

Jesus, the Light of the World – Jesus spoke to the people once more and said, “I am the light of the world. If you follow me, you won’t have to walk in darkness, because you will have the light that leads to life.”
-John 8:12

“When a man and a woman give themselves to each other in an act of marital love, they can know the love of Christ as no one else can know it.”
-J. Vernon McGee

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.

Strength – You will have 15 minute to find your 5RM KB Snatch – 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: 

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 WOD – AMRAP 12

5 Weighted Box Step-ups (holding 45/25 plate OH)
10 Strict T2B
15 Squats

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.

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.

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