Friday 01.25.19


Bear One Another’s Burdens
Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.
-Galatians 6:1

All things truly wicked start from innocence.
Ernest Hemingway

2019 CrossFit864 Half Marathon / 5k – Saturday February 2. Get signed up today.

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

864 Strength + Conditioning – The Grind: AMRAP 20

6 L Pull-ups
8 Box Jumps
10 Russian Kettlebell Swings

Movement standards / scaling options will always be covered before the workout starts. Please listen up so that you aren’t “the one” thats doing some hybrid variation of what the rest of the group is doing. Thanks!

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
RX = L Pull-ups with palms forward. Full extension of arms and chin completely over the bar. Box 24/20. KBS Load 24kg./16kg.

Don’t make excuses. The gym is full on Monday. Only the dedicated are there on Friday. See you there?

Jay and Janice