864 STRONG – Support YOUR Community. If you don’t – who will?

But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.
-1 John 1:9

When you live in the light of eternity, your values change. 
-Rick Warren

If you smile when no one else is around, you really mean it.
-Andy Rooney / 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)

864 Strength + Conditioning – The Grind: 3 Rounds

Push Press for Max Reps +  2 Rounds of Cindy’s Sister

RX – Alpha Push Press Load = 135/95
5 L Pull-ups
10 Strict (legit) Push-ups
15 Goblet Squats – 32kg./24kg.

Scaled – Bravo Push Press Load = 95/65
5 Strict Pull-ups
10 Push-ups
15 Goblets Squats – 24kg./16kg.

RX = Must be able to do both – the RX load and L Pull-ups / If unable to complete as RX – do the scaled version.
Score – Total number of push press. Post number for each round / add all 3 together for total. Reps count until you drop or rack the bar.

RX = Form / Full ROM = Legit.

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.

Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock. Grab a jar while it last.

CF864 News:

Highlander Havoc – April 10th. See details on board at gym.

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

YOU MATTER.

BE STRONG.
Jay and Janice