Thursday 09.19.19 – 864 STRONG Ya’ll! 

He who finds a wife finds a good thing and obtains favor from the Lord.
-Proverbs 18:22

More marriages might survive if the partners realized that sometimes the better comes after the worse.
-Doug Larson

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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 Deadlift – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy 3 rep set. Push each other today. Our priority today = Get Stronger!

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

864 Strength + Conditioning – The Grind: AMRAP 15

3 UB Strict HSPU
5 Press
7 Strict T2B

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.

RX – HSPU = Full ROM / 3 UB reps – If not UB – Scaled. Press Load = 135/95

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