864 STRONG – YOU MATTER.

For the wages of sin is death, but the FREE gift of God is eternal life through Christ Jesus our Lord.
-Romans 6:23

At most, you will live a hundred years on earth, but you will spend forever in eternity.
-Rick Warren

“There is always a reason to smile, you just have to find it.”
-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 1RM Deadlift – 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. No dropping from the lockout. Push each other today. Set a new PR!

Before you start strength training – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

864 Strength + Conditioning – The Grind:

5 Minute Strategic Deadlift – For total volume. NO Bounce. NO Dropping bar from top/lockout.

Rest 2 minutes – then as a group on the clock:

100 AbMat Sit-ups for time

RX = Form / Full ROM = Legit.

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.

Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock. Grab a jar while it last.

CF864 News:

Highlander Havoc – April 10th. See details on board at gym.

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

BE STRONG.
Jay and Janice