Thursday 12.12.19 – be 864STRONG!

All right then, the Lord himself will give you the sign. Look! The virgin will conceive a child! She will give birth to a son and will call him Immanuel (which means ‘God is with us’).
-Isaiah 7:14

 There is no more lovely, friendly or charming relationship, communion or company, than a good marriage.
-Martin Luther (10 November 1483– 18 February 1546) German professor of theology

Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.

Strength – You will have 15 minute to find your 3RM KB Snatch – work up to a heavy 3L/3R. 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!

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

864 Strength + Conditioning – The Grind: 21-15-9 reps for time. Remember that a fast time with sloppy reps is NOT impressive.

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.

21-15-9
Floor Press – 155/115
Strict Knees-to-Elbows

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. Oooops! Well – all hoodies are gone. Reorder of sweat pants coming soon.

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