Friday 01.18.19

864 STRONG – It’s Friday…keep GRINDING!

Jesus answered him, “Truly, truly, I say to you, unless one is born again he cannot see the kingdom of God.”
-John 3:3

I have discovered that all human evil comes from this, man’s being unable to sit still in a room.
-Blaise Pascal

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

864 Strength + Conditioning – The Grind: AMRAP 20

1 x 25 Box Jumps (24/20)

5 Strict Pull-ups
5 KB Snatch (R) 5 One arm KB Swings (R)
5 KB Snatch (L) 5 One arm KB Swings (L)
5 Goblet Squats (same KB used for snatch/swings)

Please listen up as the movement standards are covered before each workout. Thanks for y0ur attention.

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.

RX Load = Use a KB that will challenge you. Select a weight (AHAP) that you can perform all reps on one side UB and flow through snatch/swing and straight into squats.

What’s in your gym bag? You can answer that question on CrossFit864 Instagram.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag. If you need ideas or suggestion please check with us.

The gym is reserved for the dedicated on Friday. See you there?

Jay and Janice