864 STRONG – You Matter!

Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’
-Matthew 22:37-39

“The moment we take our last breath on earth, we take our first in heaven.”
-Billy Graham

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

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: 4 RFT

Run 400 Meters
OH Walking Lunge
25 UB KB Swings

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 – OH Lunge = 45/25 Plate locked out overhead – if plate drops from OH position stop lunges. 50 Meters total. Lunge to 25M mark and back.
RX Kettlebell – American swings. 24kg./16kg. Bell
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

The fire you kindle for your enemy often burns yourself more than them.
-Ancient Proverb

BE STRONG.
Jay and Janice