864 STRONG – You Matter.
Who saved us and called us to a holy calling, not because of our works but because of his own purpose and grace, which he gave us in Christ Jesus before the ages began.
-2 Timothy 1:9
“The greater our knowledge increases, the greater our ignorance unfolds.”
–John F. Kennedy
A smile confuses an approaching frown.
-Just Smile
Proud of the CF864 Community that’s hitting 19.3 hard!
Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Strength – You will have 15 minute to find your 5RM Deadlift – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 5. No bounce. 5 consecutive DLs. No dropping from the lockout. Push each other today!
On the clock as a group – 1 x 3 minutes of Jump Rope practice.
864 Strength + Conditioning – The Grind
3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups
Can’t or Won’t? What’s holding you back?
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.
March 864 Challenge – 2,000 Sit-ups
Rules for the 2,000 864 Sit-up Challenge:
Sign up on whiteboard at gym. Partner up and hold each other accountable. Motivate each other.
a.) Complete 2,000 sit-ups during the month of March.
b.) All sit-ups count – during WODs count. Before or after WODs and at home.
c.) Do them anywhere – wherever you can / gym, church, school, coffee shop, pizza buffet, grocery store, you get the idea…
d.) Post total reps on the whiteboard each day and log reps in your personal training journal.
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
This is your day. Own it!
BE STRONG.
Jay and Janice