Monday 02.18.19

864 STRONG – You Matter!

Don’t let anyone capture you with empty philosophies and high-sounding nonsense that comes from human thinking and from the spiritual powers of this world, rather than from Christ
-Colossians 2:8

When a man stops believing in God he doesn’t then believe in nothing, he believes anything.
-G.K. Chesterton 

Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Standing alone is better than standing with negative people that drag you down.

Strength – You will have 15 minute to find your 3 RM Back Squat – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit the set that you can only get 3 reps out of. Push each other today.

A Squat above parallel is NOT a Squat.

864 Strength + Conditioning – The Grind: 5 RFT
10 Deadlifts
10 Jumping Air Squats
100 Fast UB Singles

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.
RX – DL Load = AHAP. Select the heaviest weight that allows you to complete all 10 reps with no more than one break in the set. Touch and go reps. No bounce. No dropping bar from the lockout (top of the deadlift) This = No Rep!
Jumping Air Squats – Full depth on squat. Strong, explosive jump landing in an athletic position.
Single unders – goal = 100 UB reps as fast as possible.
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!

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.

Today is your day…How bad do you want it.

Jay and Janice