Tuesday 11.12.19 – be 864STRONG!

Therefore what God has joined together, let no one separate.
-Mark 10:9

Marriage is more than finding the right person. It is being the right person.
-Do the RIGHT thing

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

Welcome to today. Be Happy!

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

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 – 10 Rounds for Time:

5 G2OH
10 Push-ups
30 Second UB Plank Hold – top of push-up

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 – G2OH / ground to overhead Load 135/95. Push-ups = strict. hand release. Plank – hands and feet must remain on floor during plank. RX must be UB 30 seconds every round.

CF864 News:

If you are interested in getting a PerformaSleep Mattress let us know. We can offer a wholesale price to CF864 members. Take a look. https://www.performasleep.com/

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