Wednesday 02.20.19


Dear friends, since God loved us that much, we surely ought to love each other. No one has ever seen God. But if we love each other, God lives in us, and his love is brought to full expression in us.
-1 John 4:11-12

“Heaven is full of answers for which nobody ever bothered to ask.”
-Billy Graham

Today’s schedule: 5:15a.m./8:00a.m.

If you fell down yesterday, stand up today.

864 Strength + Conditioning – The Grind: 5 RFT

20 Calories / your choice – Rower or Assault Bike
6 KB Strict Press (L) / 6 KB Strict Press (R) – 24kg./16kg.
8 Sledgehammer Strikes (L) / 8 Sledgehammer Strikes (R)
10 GHD Sit-ups / scale to AbMat Sit-ups
SC – 1 Length of gym and back (L) 1 x 32kg. / 24kg.
SC – 1 Length of gym and back (R) 1 x 32kg. / 24kg.

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.

Jump Rope / Double-under Clinic March 5 – All classes.
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.
Cheap rope/No rope = No DUs.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them. Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock.
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.
If you have been blessed – Bless others! How can you do that? Ask us?

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.

Today is not just another day……..

Jay and Janice