864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
I am the way, the truth, and the life. NO ONE can come to the Father except through me.
-Jesus (John 14:6)
My home is in Heaven. I’m just traveling through this world.
Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 Strength + Conditioning WOD – The “Monday” Grind / 10 Rounds For Time:
If you arrive after the movement standards have been covered and the workout has started – please wait until the next scheduled group starts.
Thanks for your understanding and respect for your fellow CrossFitters.
Run to 100 Meter and Back
10 Goblet Squats
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 = 32kg./24kg. KB.
A Squat above Parallel is NOT a Squat!
864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. Get signed up today.
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 9, 1964 – Production began on the first Ford Mustang.
Strength – You will have 15 minute to find your 3 RM Deadlift – work up to a heavy triple. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 3 rep set. Push each other today. Our priority today = Get Stronger!
You are either IN or OUT – there is no in between.
Train Hard. Train Smart.
BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice