864 STRONG – You Matter.

O LORD, I will honor and praise your name, for you are my God. You do such wonderful things! You planned them long ago, and now you have accomplished them. 
-Isaiah 25:1

Leave the broken, irreversible past in God’s hands, and step out into the invincible future with Him. 
-Oswald Chambers

When a new day begins, dare to smile gratefully.
-Steve Maraboli

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

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

1 x 3 minutes of Jump Rope practice. Proud of all the first time DUs this week. Excited to see you guys working hard to get better at what you love doing!

Deadlift
Strict Pull-ups
Handstand push-ups

Can’t or Won’t? What’s holding you back?

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 DL Load = 225/155. No dropping bar from the lock out/top. No bouncing reps. All reps are touch and go.
Strict Pull-ups = Dead Hang/No Kip. Chin over the bar on every rep with arms fully extended at the bottom.
HSPU = Full ROM. Full extension of arms at top.

March 864 Challenge – 2,000 Sit-ups

Rules for the 2,000 864 Sit-up Challenge:
Sign up on whiteboard at gym. Partner up and hold each other accountable. Motivate each other.
a.) Complete 2,000 sit-ups during the month of March.
b.)  All sit-ups count – during WODs count. Before or after WODs and at home.
c.) Do them anywhere – wherever you can / gym, church, school, coffee shop, pizza buffet, grocery store, you get the idea…
d.) Post total reps on the whiteboard each day and log reps in your personal training journal.

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.
https://runsignup.com/Race/SC/Clinton/Pumpandrun

Be Grateful.

BE STRONG.
Jay and Janice