Thursday 02.21.19


Love prospers when a fault is forgiven, but dwelling on it separates close friends.
-Proverbs 17:9

“God will prepare everything for our perfect happiness in heaven, and if it takes my dog being there, I believe he’ll be there.”
-Billy Graham

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

Whoever is trying to drag you down is already below you.

Strength – You will have 15 minute to find your  3RM Power Clean – 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 the set that you can only get 3 reps. Push each other today.

864 Strength + Conditioning – The Grind: 21-15-9

Floor Press
Burpee Box Jumps

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.
RX – Floor Press Load = 155/95. Box = 24/20

Jump Rope / Double-under Clinic March 5 – All classes.
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.
Cheap rope/No rope = No DUs.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them. Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock.
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.
If you have been blessed – Bless others! How can you do that? Ask us?

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 not just another day……..

Jay and Janice