Friday 10.11.19 – 864 STRONG Ya’ll!
Whoever oppresses a poor man insults his Maker, but he who is generous to the needy honors him.
-Proverbs 14:31
Pretend to be poor in reality and you’ll notice a decrease in your friends list and request.
–Michael Bassey Johnson
Check out CrossFit864 on Instagram
Today’s schedule: START at 5:15A.M./4:15P.M./5:15P.M./6:15P.M.
864 Strength + Conditioning – The Grind:
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start as a group.
c.) Today’s WOD – Open 20.1
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