864 STRONG – YOU MATTER.

All praise to God, the Father of our Lord Jesus Christ. God is our merciful Father and the source of all comfort. He comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us. 
-2 Corinthians 1:3-4

If we find ourselves with a desire that nothing in this world can satisfy, the most probable explanation is that we were made for another world. 
-C.S. Lewis

Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.
-Just Smile

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

Strength – You will have 15 minute to find your 3RM Deadlift – 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 that heavy set of 3. No bounce. 3 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 RFT

Run 500 Meters
21 Strict T2B
15 OHS

RX = 95/65 OHS. A Squat above parallel is NOT a Squat. If you are unable to squat the RX load / scale squats to Air Squats and not a lighter barbell weight. Start including OHS (PVC) into your daily skill work.

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:

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 a new day. New week. This is your day. Own it!

BE STRONG.
Jay and Janice