Wednesday 12.11.19 – be 864STRONG!

[ True and False Prophets ] Moses continued, “The Lord your God will raise up for you a prophet like me from among your fellow Israelites. You must listen to him.
-Deuteronomy 18:15

“Marriage is a total commitment and a total sharing of the total person with another person until death.”
–Wayne Mack 

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: Hump Day WOD

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.

10 RFT:
3 Strict HSPU
6 Hip Extensions – 3 second hold at top of each rep
9 Step Walking Lunges
30 second Assault Bike / Rower
FORM! Fast time with fast, choppy sloppy reps = Not impressive.

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:

Thanks to Laurel for sharing her talents and encouraging our Christmas spirit by painting the glass doors at 864.

Second order of 864 Hoodies / 864 Sweats are on the way.

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/

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

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