864 STRONG – Support YOUR Community. If you don’t – who will?

My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.
-Psalm 62:7

“It is much safer to reconcile an enemy than to conquer him; victory may deprive him of his poison, but reconciliation of his will.”
-Owen Feltham

Smile, it’s free therapy.
-Just Smile

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 Floor Press – 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. Set a new PR today. Push each other today!

Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

864 Strength + Conditioning – The Grind: For Time

30 Back Squats / bodyweight on bar
Run 800 Meters
30 Burpees

Squats – A Squat above parallel is NOT a Squat.

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.

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

YOU MATTER.

BE STRONG.
Jay and Janice