Wednesday 09.18.19 – 864 STRONG Ya’ll! 

Therefore, be imitators of God, as dearly loved children.
-Ephesians 5:1

If you are married, I encourage you to pray for your marriage.
–Sharon Jaynes

Check out CrossFit864 on Instagram

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

Make it a great day and have fun! Support the 864 crew that you train with each day. #864community.

864 Strength + Conditioning – The Grind: 3 X

1 Minute ME: 

Plank Hold on Elbows 
Calories 
Box Step-ups with plate locked out OH (45/25) 
K2E 
Mountain Climbers – Full ROM. No short, choppy reps!

1 Minute Rest

RX – Form. ROM /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 – Spend some time today doing goat work. Try to go for 5 minutes before your workout.

CF864 News: Support YOUR Community.

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

September 864 Challenge – who can accumulate the most legit strict T2B (toes-to-bar) or K2E (knees to elbows) – select one and get signed up on the board. Crappy reps that are less than full ROM (range of motion) do not count (but of course they never count at 864!)

No Frills – Just Results

BE STRONG. 
Jay and Janice