Tuesday 12.10.19 – be 864STRONG!
“Yes, I am the vine; you are the branches. Those who remain in me, and I in them, will produce much fruit. For apart from me you can do nothing. When you produce much fruit, you are my true disciples. This brings great glory to my Father.
-John 15:5,8
“Men, you’ll never be a good groom to your wife unless you’re first a good bride to Jesus.”
-Tim Keller
Strength – You will have 15 minute to find your 3RM Back Squat – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 3 rep set. Push each other today. Our priority today = Get Stronger!
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.
864 Strength + Conditioning – The Grind: AMRAP – 10 / 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.
Share an encouraging word with someone around you today.
AMRAP – 10
10 Press
10 Box Jumps
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. Press Load = 95/65. Box = 24/20
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. Another Frogman’s Christmas in the books for 2019. Great job ya’ll…
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