864 STRONG / No Frills – Just Results.
“As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. But go, tell his disciples…’”
“Without the resurrection, the cross is meaningless.”
“The cross shows us the seriousness of our sin—but it also shows us the immeasurable love of God.”
Be somebody’s reason to smile.
Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)
Strength – You will have 15 minute to find your 1RM Front 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 can’t add another plate.
Push each other today. Our priority = Get Stronger!
Get signed up for the Pump and Run / Pull and Run this Saturday.
What’s todays WOD?
864 Strength + Conditioning – The Grind: Open 13.1
Check out CrossFit864 on Instagram
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. Thank You!
April Challenge – 2,000 Back Squats – RX Load 135/95. Scaled Load 95/65. How many do you have so far?
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.
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 have been blessed – Bless others!
Show Up and GRIND!
Jay and Janice