864 STRONG / No Frills – Just Results.
For, There is one God and one Mediator who can reconcile God and humanity—the man Christ Jesus. He gave his life to purchase freedom for everyone. This is the message God gave to the world at just the right time.
-1 Timothy 2:5-6
“Focus on giants – you stumble. Focus on God – Giants tumble.”
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When in Doubt – Smile!
-Just Smile
Today’s schedule: 5:15a.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)
On Friday’s we FLEX! See ya in the gym…
864 Strength + Conditioning – The Grind: For Time 21-15-9
Bench Press
SC – to 50M (R) / switch hands return 50M (L) without putting down (32kg./24kg.)
Strict Pull-ups
RX = Form / Full ROM = Legit. Load = Bodyweight on Bar. If unable to use BW – use AHAP / Challenging Load. Don’t look for easy!
Pull-ups = Chin over bar on every rep. Strict/No Kip.
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.
CF864 News:
Highlander Havoc – April 10th. See details on board at gym.
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
Support YOUR Community. If you don’t – who will?
BE STRONG.
Jay and Janice