Monday 03.04.19

864 STRONG – Excuses or Results. Pick one. You can’t have both.

“My thoughts are nothing like your thoughts,” says the LORD. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts. 
-Isaiah 55:8-9

“David was the last one we would have chosen to fight the giant, but he was chosen of God.” 
-D.L. Moody

Smiling doesn’t necessarily mean you’re happy. Sometimes it just means you’re strong.

Today’s schedule: 8:00a.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: For Time / 100 “Curtis P”

Curtis P – 1 rep will consist of:
1x power clean
1x front rack forward lunge (right leg)
1x front rack forward lunge (left leg)
1x push press

The actual RX Load for 100 Curtis P’s is 105/70 – we reduced the weight for 864 today. Keep the bar moving.
RL Load = 100 reps at 95/65 with a 45 minute time cap. Scaled – 50 reps at 95/65 with a 30 minute time cap.
RX – Must complete all 100 reps in 45 minutes or less. If you don’t complete all 100 – post your time under scaled workout.
Curtis P – bar must start from the ground each rep. Please don’t drop bar from overhead – control to ground.
Never drop 10/15 pound plates / they are not designed to be dropped from OH. Thank you!

Can’t or Won’t?

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.

Today is a new day. Don’t make excuses.

Jay and Janice