864 STRONG / No Frills – Just Results.
Christ the Wisdom and Power of God
For the word of the cross is folly to those who are perishing, but to us who are being saved it is the power of God.
-1 Corinthians 1:18
Jesus did not die on the cross just so we could live comfortable, well-adjusted lives. His purpose is far deeper: He wants to make us like himself before he takes us to heaven. This is our greatest privilege, our immediate responsibility and our ultimate destiny.
-Rick Warren
You are somebody’s reason to smile.
-Just Smile
Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)
Strength – You will have 15 minute to find your 3RM Power Clean/Jerk – work up to a heavy triple. 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. Our priority today = Get Stronger!
What’s todays WOD?
864 Strength + Conditioning – The Grind: Open 19.2
Check out CrossFit864 on Instagram
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. Thank You!
CF864 News:
April Challenge – 2,000 Back Squats – RX Load 135/95. Scaled Load 95/65.
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
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 have been blessed – Bless others!
Show Up and GRIND!
BE STRONG.
Jay and Janice