Friday 02.15.19

864 STRONG – Friday. Training Day. Not a Rest Day.

Love Is the Greatest Above all Else.
So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.”
-John 13:34-35

Fire, water, and government know nothing of mercy.
Ancient Proverb

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

Standing alone is better than standing with fake, untrustworthy people.

864 Strength + Conditioning – The Grind: “Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swings, 30 reps
30 Pull-ups

RX – 2 pood is the CF HQ KB Load for Eva. CF864 RX girls load = 1.5 pood / All swings – American Swings
Pull-ups = chin OVER the bar on every rep. Full extension of arms at the bottom of the rep.

Repost: Eva T (#evaforeva)

This woman has inspired so many in the CrossFit Community and beyond.

Love, thoughts and prayers are flooding in from the CrossFit Family. 🙏❤️

Dear CrossFit Community,

We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout “Eva.” Her injuries have placed her in the ICU, currently battling a long road to recovery.

Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets.

This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout “Eva” in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated.

Sending love, strength and prayers to Eva.

Please use the hashtag #evaforeva

Can’t / Won’t?

This CrossFit “Girl” WOD was first posted on as the workout of the day for Sunday, February 24, 2008 (080224). It’s named after Eva Twardokens (aka: Eva T.), one of the original CrossFitters back in the days when CrossFit existed only in founder Greg Glassman’s gym in Santa Cruz, CA.

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.

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.

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them. Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock.
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.
If you have been blessed – Bless others!

You Matter! We appreciate you!

Jay and Janice