Friday 12.06.19 – be 864STRONG!
So he explained it to them: “I tell you the truth, I am the gate for the sheep. Yes, I am the gate. Those who come in through me will be saved. They will come and go freely and will find good pastures. The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life.
-Jesus (John 10:7, 9-10)
“To love means loving the unlovable. To forgive means pardoning the unpardonable. Faith means believing the unbelievable. Hope means hoping when everything seems hopeless.”
-G.K. Chesterton
Today’s schedule: START at 5:15A.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: 4/6/8 X 10. See 864 News/Updates below
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 – Reminder / Buy-in is part of the workout and always starts together as a group.
10 RFT:
4 Strict HSPU
6 Power Cleans – 155/115
8 DUs
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. If you ordered one of the 864 Frogman’s Christmas tee’s it will be here soon.
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.
Sorry – The honey is gone. The good news is….There is more coming on Monday!
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