864 Strength + Conditioning –Train Hard. Train Smart.
Whom have I in heaven but you? I desire you more than anything on earth. My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.
-Psalm 73:25-26
“If you are having difficulty loving or relating to an individual, take him to God. Bother the Lord with this person. Don’t you be bothered with him – leave him at the throne.”
-Chuck Swindoll
Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder – March 2020 864 Dues / NLT Sunday March 1, 2020 – Thank you very much! We appreciate you.
864 Strength + Conditioning WOD – The Grind / For Time:
100 DUs
30 Front Squats
100 DUs
Dedicated = showing up at the gym to train each and every day no matter what shows up on the whiteboard.
Not dedicated = Cherry Pickers. Checking the 864 site to decide whether you are coming based on the the workout.
Which category do you fall into? Be Strong! Don’t talk about it. Show it.
RX It’s more about movement standard than the amount of weight used or the number of reps completed. If you load a weight that you can’t handle through a full range of motion then consider it a scaled workout. Don’t get so caught up in who’s RX and who is scaled. Focus on your strengths and weaknesses and know the difference. Challenge yourself but be realistic in the process.
RX – Full ROM. RX Squat Load = BW on bar. A Squat above Parallel is NOT a Squat!
Scale DUs x 3 singles.
March Challenge – Floor Press. Accumulate as many pounds as possible during the month of March. Score will be total pounds – Reps x Load. You select the load that will be used. All reps that are counted must be at 864 before or after daily workout. All reps must be Full ROM/ No partial ROM.
All in for Ila Ann – Join us at CF864 on Saturday March 14 in support of Daniell Hernandez’s Mama, Ila Ann Smith, who has been recently diagnosed with breast cancer.
The workout is FREE to participate! But ANY and ALL donations will be accepted at the door. All donations will go to Mrs. Smith to help lift some of the burden of this battle.
Don’t do CrossFit? No problem! There will also be TACOS! Tacos and Blah Blah Blah (local food truck) will be set up outside. Please come join us from 9am-until, workout or just hangout and enjoy some tacos and 864 fun and fellowship! Support your 864 community. Can’t make it but still want to donate? GoFundMe set up.
Check us out on Facebook and Instagram today.
On this day in history – March 2,1925 – Interstates. State and federal highway officials developed a nationwide route-numbering system and adopted the familiar U.S. shield-shaped, numbered marker.
Strength – You will have 15 minute to find your 5 RM Deadlift – work up to a heavy set of 5. 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!
You are either IN or OUT – there is no in between.
Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice