Monday 11.18.19 – be 864STRONG!

Your word is a lamp to guide my feet and a light for my path.
-Psalm 119:105

God created marriage. No government subcommittee envisioned it. No social organization developed it. Marriage was conceived and born in the mind of God.
–Max Lucado

Check out CrossFit864 on Instagram

Strength – You will have 15 minute to find your 1RM Deadlift – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 1 rep PR. Push each other today. Our priority today = Get Stronger!

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

Monday again…Be Happy. The GRIND continues.

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 #3 Box Jumps

c.) Today’s WOD / 5 RFT
5 single-leg squats (L)
5 single-leg squats (5)
10 Burpees
15 T2B

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.

RX – Full ROM

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

PerformaSleep – 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/

Operation Christmas Child Shoebox / Samaritan’s Purse – Thank you for your supporting this awesome mission! Children around the world will be touched by your generosity.

R-21 / November 23, 2019

Frogman’s Christmas – December 9.

864 Christmas Party – December 14. Save the date. Sign up list on board at 864

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 / Luke Campbell – week# 2 winner / total of 193 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