Monday 12.09.19 – be 864STRONG!
Jesus told him, “I am the way, the truth, and the life. No one can come to the Father except through me.
–Jesus (John 14:6)
“[Jesus] not only kept Himself from engaging in evil, He also continually acted in ways that honored and glorified God. He not only continually avoided the negative, He always pursued the positive.”
-David Jeremiah
Today’s schedule: START at 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:“A Frogman’s Christmas” / See 864 News/Updates below
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group.
c.) Today’s WOD – Reminder / Buy-in is part of the workout and always starts together as a group. Don’t get ahead of yourself.
Because some of you missed the Frogman’s Christmas order we are placing a second order and need to know today (Monday 12-9) if you want one – $25.
Also sweatpants sold out in one day so we are placing a reorder on them today – if you want a pair we need size/color (black or gray)
Hoodies are on the way. Most are accounted for so let us know today if you want a hoodie (size/color)
Taco’s & Bla.Bla.Bla Food Truck at CF864 today (Monday) from 4:00pm – 8:00pm. Pass the word along. Post WOD Tacos today!
Share an encouraging word with someone around you today.
“A Frogman’s Christmas”
100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles
RX’d = Unbroken, Do NOT partition the WOD.
Scaled/Modified Versions posted on the board.
Maintain good form – stay tight.
Dead hang / strict pull-ups – any grip
Push-ups / hand release
Sit-ups / Unanchored (Full ROM. No slouching!)
This workout has been a Christmas tradition at CF864 for a long time and we look forward to hitting in hard today!
“It’s at the borders of pain and suffering that the men are separated from the boys.”
–Emil Zatopek
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.
Sorry – The honey is gone. The good news is….There is more on the way!
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