Whoever has the Son has life; whoever does not have the Son of God does not have life.
-1 John 5:12
Jesus took the tree of death so you could have the tree of life.
-Tim Keller
Today’s gym schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL groups will be limited in size and will based on sign up for each group. Sign up will be done through email only at info@crossfit864.com / please sign up by email – not text.
Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout. Thanks to those who are helping us with this. Thank you for your consideration and understanding. Please check the 864 site daily for updates and information. Look forward to seeing you today!
864 Strength + Conditioning WOD – The Daily Grind / Daily workout could vary throughout the day. Train Hard. Train Smart. Buy In – always starts as a group.
If we don’t support our own community – who will?
Today’s WOD: 3 RFT – Constantly Varied. Stay out of the Rut!
864 STRONG!
PLEASE make sure that you are signed up for the group (all groups) before you just show up. Have you signed up for a group today?
See sign up details above. We are asking everyone to please help us with this. info@crossfit864.com
10 Front Squats
10 Strict C2B Pull-ups
10 Burpees
Movement Standards will always be covered before the workout starts. If you are unsure about any part of the WOD please be patient until the scheduled time for the group.
Good form over time. Good form over number of rounds completed.
RX – Squat Load = 185/135. If RX all pull-up reps – chest must touch the bar. Burpees are Full ROM.
A Squat above parallel is NOT a Squat!
You must be able to complete ALL movements with FULL ROM if RX.
Check your pride and ego when making the decision on RX or Scaled. Base your decision on strength and skill level not on what someone else is doing. Focus on your own training.
You are either IN or OUT – there is no in between.
On this day August 20, 1866 – It was formally declared by U.S. President Andrew Johnson that the American Civil War was over. The fighting had stopped months earlier.
Check out the new 864 tees at the gym.
School Supply Drive – See details on whiteboard at gym.
864 Yoga – Wednesday at 6:00p.m. / Check board for schedule. / Get signed up on the board.
Check us out on Facebook and Instagram today.
Strength / Week 2 – You will have 15 minute to find your 3 RM Snatch – 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 three rep set. Push each other today. Our priority today = Get Stronger!
864 STRONG!
BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice