864 STRONG – You Matter.
Understand, therefore, that the LORD your God is indeed God. He is the faithful God who keeps his covenant for a thousand generations and lavishes his unfailing love on those who love him and obey his commands.
No matter what storm you face, you need to know that God loves you. He has not abandoned you. –
“It only takes a split second to smile and forget, yet to someone that needed it, it can last a lifetime.” (Just Smile)
Proud of the CF864 Community that hit 19.3 really hard! What will 19.4 hold?
Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
On the clock as a group – 1 x 3 minutes of Jump Rope practice.
864 Strength + Conditioning – The Grind / 10 RFT:
100 Meter Shuttle
If you are able to help us support our local DSS please check out the details on the whiteboard at the gym or ask us about it.
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 = Sprint out 50 Meters – turn and sprint back 50 Meters
Kettlebell Swing / American Swings. 24kg./16kg.
Full ROM Burpees
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.
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.
Don’t miss your chance today. Who’s in?
Jay and Janice