864 STRONG – You Matter!

For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.
-2 Timothy 1:7

“Men love everything but righteousness and fear everything but God.”
-Vance Havner

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

Reminder – March 864 Dues / NLT Friday March 1, 2019 – $25 Late Fee after March 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

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.

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

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them.
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

BE STRONG.
Jay and Janice