Tuesday 10.29.19 Support YOUR Community. Support YOUR Country.

As the Scriptures say, “People are like grass; their beauty is like a flower in the field. The grass withers and the flower fades. But the word of the Lord remains forever.” And that word is the Good News that was preached to you.
-1 Peter 1:24-25

Be what you are. This is the first step toward becoming better than you are.
–Julius Charles Hare

Check out CrossFit864 on Instagram

Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.

make it a good day! Support the 864 crew that you train with each day. #864community.

Tuesday 10-28-19 / RX = PINK. B4B WOD. / Not wearing pink penalty = 100 Burpee Buy In. 

Thursday 10-31-19 / RX = Costume WOD. If you don’t show up in your costume / penalty = 100 Burpee Buy In. 

Reminder – November 864 Dues / NLT Friday November 1, 2019 – $25 Late Fee after November 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: PINK WOD

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start together as a group.

c.) Today’s WOD – B4B

Grace 
30 Clean and Jerks for time

Men: 135 lb.
Women: 95 lb.

Squat clean each rep.

and

Isabel
30 Snatches for time

Men: 135 lb.
Women: 95 lb.

-on one running clock.

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:

R-21 / November 23, 2019

Fresh batch of raw local honey at the gym. Trust me…it won’t last long. Grab one today.

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