Friday 09.20.19 – 864 STRONG Ya’ll! 

No foul language should come from your mouth, but only what is good for building up someone in need, so that it gives grace to those who hear.
-Ephesians 4:29

Scripture says, in all labor there is profit and nowhere is this more true than in the marriage relationship.
-Wayne A. Mack

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

Run 600 Meters 
21 KBS
15 Box Jumps 

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 – KB Load = 24kg./16kg. American. Box = 24/20

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