Thursday 02.28.19

864 STRONG – You Matter!

Dear children, let’s not merely say that we love each other; let us show the truth by our actions.
1 John 3:18

“Mountaintops are for views and inspiration, but fruit is grown in the valleys.”
-Billy Graham

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

Strength – You will have 15 minute to find your  1RM Power Clean – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit the set that you can only get 1 rep. Push each other today. Set a new PR!

Hernandez vs. Hernandez – CF Open 19.2 Live at CF864 Thursday February 28 at 8:00p.m. Show up to support and make some noise!

Reminder – March 864 Dues / NLT Friday March 1, 2019 – $25 Late Fee after March 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: 10 RFT

3 Back Squats
3 Strict One Arm KB Press (R)
3 Strict One Arm KB Press (L)
10 DUs

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 Squat Load = 1.5 x body weight. Depth = parallel / get low.
KB Load – AHAP for 3 UB Strict reps each side. Go Heavy. Post KB load on board with time.
DU – Scale to x 3 singles each round.
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.

Jay and Janice