Tuesday 04.30.19

864 STRONG / No Frills – Just Results.

But as for me, I know that my Redeemer lives, and he will stand upon the earth at last.
-Job 19:25

“Sin’s masterpiece of shame and hate became God’s masterpiece of mercy and forgiveness. Through the death of Christ upon the cross, sin itself was crucified for those who believe in Him.”
-Billy Graham

Think of a reason to smile today.  
-Just Smile

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

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

Reminder – May 864 DuesNLT Wednesday May 1, 2019 – $25 Late Fee after May 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: 3 Rounds For Time
100 Meter SC (L) / 100 Meter SC (R)
21 Power Cleans
12 Strict T2B

Check out CrossFit864 on Instagram

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. Thank You!

SC Load – 1 x 24kg./16kg
PC Load – 135/95
T2B – Strict, no kip. Palms forward. Toes much touch bar.

What’s up? CF864 News:

Congrats to all that competed in the CF864 Pump and Run/Pull and Run. Thanks to everyone that came out to help help/support on Saturday! Our CF864 Crew is the best!

April Challenge – 2,000 Back Squats – RX Load 135/95. Scaled Load 95/65.

If you have been blessed – Bless others!

Jay and Janice