Tuesday 02.19.19


And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord.
-Romans 8:38-39

The Christian does not think God will love us because we are good, but that God will make us good because He loves us.
-C.S. Lewis

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.

864 Strength + Conditioning – The Grind: 3 Rounds

1 Minute Handstand Hold
9 Thrusters
1 Minute Bar Hold
15 KB Box Step-overs
1 Minute Plank Hold
21 Push-ups

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 – HS Hold must be 1 minute UB – fully extended / arms locked.
RX – Thruster Load = 135/95. Full depth at bottom of rep. Bar fully extended overhead. Do not drop bar from the top.
RX – Bar Hold. Palms forward / both hands must stay on the pull-up bar / Must be 1 minute UB.
RX – Push-ups. Strict/Legit form. No sagging/No bridging. Chest and thighs touch deck together.
RX – Box step-overs 20″ Box (M) 1 X 24kg. KB held at chest level / (W) 1 x 16kg. KB held at chest level / KB held – both hands on KB handle.

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