864 STRONG – YOU MATTER.

Like newborn babies, you must crave pure spiritual milk so that you will grow into a full experience of salvation. Cry out for this nourishment,now that you have had a taste of the Lord’s kindness. 
-1 Peter 2:2-3

“The right manner of growth is to grow less in one’s own eyes.”
-Thomas Watson

“Today, give a stranger one of your smiles. It might be the only sunshine he sees all day.”
-H. Jackson Brown, Jr. (Just Smile)

Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Before you start strength training – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

Strength – You will have 15 minute to find your 3RM Floor Press – 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 heavy set of 3. Push each other today!

864 Strength + Conditioning – The Grind: 3 RFT

50 DUs
10 Clean and Jerk
20 Box Jumps

RX = DUs scaled x 3 singles. C & J Load – 135/95 (goal – 10 UB reps) Box – 24/20

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.

March 864 Challenge – 2,000 Sit-ups

Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock. Grab a jar while it last.

CF864 News:

Highlander Havoc – April 10th. See details on board at gym.

Please check out the whiteboard for opportunities to help support local things going on in our community.
Ask us about an opportunity to help support DSS (Laurens County) there are a lot of needs within our own community.
Putting together duffle bags for DSS. If you would like to support please contribute by March 15.
If you have been blessed – Bless others!

2019 CrossFit864 Pump and Run / Pull and Run. Max Rep Bench Press & Run / Max Rep Deadlift & Run.
Saturday April 27, 2019. Get signed  up today. Early sign up discount applies now. Rate will increase.
https://runsignup.com/Race/SC/Clinton/Pumpandrun

Come out strong and own it!

BE STRONG.
Jay and Janice