Monday 10.14.19 – 864 STRONG Ya’ll!
For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.
-Jeremiah 29:11
Better an honest enemy than a false friend.
–German Proverb
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Today’s schedule: START at 8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Strength – You will have 15 minute to find your 3RM Back Squat – 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 strong 5 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.
Give more than you take today.
See 864 news / schedule below
864 Strength + Conditioning – The Grind: AMRAP – 15
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start together as a group.
c.) Today’s WOD
3 Single Leg Squats
6 KB Box Step-ups
9 Strict Push-ups
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.
RX Load – Box Step-ups = 1 x 24kg./16kg. KB. Scale Single Leg Squats (Pistols) as needed. Alternate legs each round. Push-up = Strict / no sag hand release.
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