Monday 11.011.19 – be 864STRONG!

However, let each one of you love his wife as himself, and let the wife see that she respects her husband.
-Ephesians 5:33

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

Check out CrossFit864 on Instagram

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

Welcome to Monday. Be Happy!

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Strength – You will have 15 minute to find your 3RM Deadlift – 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 triple. Push each other today. Our priority today = Get Stronger!

864 Strength + Conditioning – The Grind: Check out 864 news below

a.) Warm-up/Skill Work/Mobility

b.)Buy In – start together as a group. November Challenge – Week #2 Burpees

c.) Today’s WOD – 3 Rounds for Time:

11 Toes-to-bar
11 Burpees
11 Kettlebell Swings (24kg./16kg.) American
11 Chest-to-Bar Pull-Ups
200 Meter Run

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:

Check out CrossFit864 on Instagram

Operation Christmas Child Shoebox / Samaritan’s Purse – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love again this year. If you are interested in sponsoring a shoebox and would like to have Natalie pick up the items for your box please let us know. See deadline date for boxes.

R-21 / November 23, 2019

Frogman’s Christmas – December 9.

864 Christmas Party – December 14. Save the date.

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

New 864 Hoodies coming soon.

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

November 864 Challenge – 2 Minute ME Drills:
W. 1) DU’s / Jonathan Hill – week# 1 winner / total of 668 DUs
W. 2) Burpees
W. 3) Box Jumps (24/20)
W. 4) Squats
Get signed up today on the 864 Challenge board.
ALL reps must be Full ROM (range of motion) Only good reps count at 864!

#864community Not Ready to Quit! Who’s in?

No Frills – Just Results

BE STRONG. 
Jay and Janice