Tuesday 12.17.19 – be 864STRONG!

Mary’s Song of Praise – Mary responded, “Oh, how my soul praises the Lord. How my spirit rejoices in God my Savior! For the Mighty One is holy, and he has done great things for me.
-Luke 1:46-47, 49

“Peace with God, peace with others, and peace in your own heart.”
-Rick Warren

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

864 Strength + Conditioning – The Grind: AMRAP 15

J-O-Y
Jesus First
Others Next
Yourself Last

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start together as a group.

c.) Today’s WOD – Buy-in is part of the workout and always starts together as a group. Don’t get ahead of yourself.

Reminder – All workouts (details, movement standards, etc.) are always covered before the workout as a group. Please be patient. Thanks!

5 KB Strict Press – L
5 KB Strict Press – R
10 Box Jumps

Entitlement is a delusion built on self-centeredness and laziness.
Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business.

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.

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.
Remember that a fast time with sloppy reps is NOT impressive.

RX – Full ROM. All reps must meet movement standards if RX.
RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Form. Form. Form. Any questions? Go Hard!
KB Press Load = AHAP for 5 consecutive reps on each side. Must be 5 UB reps if RX. Post load with rounds. Box = 24/20

CF864 News:

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/

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