Wednesday 10.09.19 – 864 STRONG Ya’ll! 

I, yes I, am the LORD, and there is no other Savior. First I predicted your rescue, then I saved you and proclaimed it to the world. No foreign god has ever done this. You are witnesses that I am the ONLY God,” says the LORD. 
-Isaiah 43:11-12

“We may ignore, but we can nowhere evade, the presence of God.” 
-C.S. Lewis

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

864 Strength + Conditioning – The “HUMP DAY” Grind: For time

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD

50 Calories  
50 Wall Ball Shots – AHAP 
50 Plate to Overhead (45/25 plate) from ground 2 OH.
50 Weighted AbMat Sit-ups (45/25 plate)
50 Mountain Climbers (Full ROM) – 4 count 
50 Weighted Flutter Kicks (UB) holding (45/25 plate locked out)
50 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.

Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.

CF864 News: Support YOUR Community. Support YOUR Country.

New tees at gym. Long sleeve and short sleeve.

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

October 864 Challenge – Walking Lunge – accumulate a total of 3,000 steps  during the month of October. Get signed up on the board. All reps must be completed at 864 / before or after workouts. Lunges must be Full ROM (range of motion) Only good reps count at 864!

No Frills – Just Results

BE STRONG. 
Jay and Janice