Tuesday 03.19.19

864 STRONG – YOU MATTER.

May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.
-Romans 15:13

“Faith has to do with things that are not seen and hope with things that are not at hand.”
-Thomas Aquinas

Smile at the obstacle, for it is a bridge. 
-Just Smile

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

864 Strength + Conditioning – The Grind:

10 Minutes – Strict Pull-up skill work (at your pace) as a group / starts on clock.
No bands. Not for time. Not for reps.

Reminder – workouts start at the times above. If you arrive early spend that time getting warmed up. Don’t get ahead of the group.

then – Alternating Tabata 8×20/10

#1
a.) Push-ups (HR)
b.) Single unders

Rest 1 Minute

#2
a.) B2B Squats
b.) Plank Hold

RX = Form / Full ROM

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.

March 864 Challenge – 2,000 Sit-ups

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

Stronger than I was Yesterday…But not as strong as I’ll be tomorrow!

BE STRONG.
Jay and Janice