864 STRONG – You Matter!

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.
-Jeremiah 29:11-13

“Our society strives to avoid any possibility of offending anyone – except God.”
-Billy Graham

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

Very proud to see you guys supporting and pushing each other so much as you hammered through 19.1 Thats what we love about CrossFit and thats why we love being part of the CF864 community!

Strength – You will have 15 minute to find your 1RM Back Squat – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy single and you know that you don’t have another pound in you. Push each other today and set a new squat PR!

A Squat above parallel is NOT a Squat.

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: 5 RFT

10 Goblet Squats
15 Strict K2E
20 Squats

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 – Goblet Load = 32kg./24kg. KB
Squats – Full depth on squat.
K2E – Strict / No Kip. Palms forward.
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.
https://runsignup.com/Race/SC/Clinton/Pumpandrun

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

BE STRONG.
Jay and Janice