Friday 12.13.19 – be 864STRONG!

But when the right time came, God sent his Son, born of a woman, subject to the law. God sent him to buy freedom for us who were slaves to the law, so that he could adopt us as his very own children.
-Galatians 4:4-5

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 “FRIDAY the 13th” Grind: AMRAP – 20 / 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.

864 Christmas Party – Saturday December 14 (7:00p.m. – 9:00p.m.)

Skill Work

5 Strict Chest to Bar Pull-ups
10 Burpees
15 Goblet Squats

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. Goblet Squat KB Load = 32kg./24kg.

Skill work – Don’t hide from your weakness. Don’t skip/scale just because you don’t like a particular movement. Spend some time today doing goat work.

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 7:00p.m. – 9:00p.m.

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