864 Strength + Conditioning –Train Hard. Train Smart.
But he knows where I am going. And when he tests me, I will come out as pure as gold. For I have stayed on God’s paths; I have followed his ways and not turned aside.
The tendency of the world is down – God’s path is up.
Today’s gym schedule: 5:15a.m./8:00a.m./11:45a.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 / AMRAP 20
6 Strict K2E
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 Press Load = 135/95
RX K2E – knees must touch elbows / not wrist or armpits.
RX Burpees are full ROM. Full extension of arms overhead with a clap. Hips fully extended / open. No chicken neck burpees.
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. Post Reps x Load each day for your total pounds lifted that day.
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 3, 1931 – The “Star Spangled Banner,” written by Francis Scott Key, was adopted as the American national anthem. The song was originally a poem known as “Defense of Fort McHenry.”
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