864 STRONG – YOU MATTER.

“But blessed are those who trust in the Lord and have made the Lord their hope and confidence. They are like trees planted along a riverbank, with roots that reach deep into the water. Such trees are not bothered by the heat or worried by long months of drought. Their leaves stay green, and they never stop producing fruit.
-Jeremiah 17:7-8

The next sentence is one of the most important spiritual truths you will ever learn: God develops the fruit of the Spirit in your life by allowing you to experience circumstances in which you’re tempted to express the exact opposite quality. Character development always involves a choice, and temptation provides that opportunity.
-Rick Warren

SMILE! Have you ever noticed how easily puppies make human friends? Yet all they do is wag their tails and fall over.
-Just Smile

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

It’s Friday. The gym is reserved for the “Dedicated” on Fridays. See you there?

Before you start strength training – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

864 Strength + Conditioning – The Grind: CF Open 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Time Cap: 20 Minutes

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.

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:

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

Thanks for all of your hard work this week. You guys are awesome!

BE STRONG.
Jay and Janice