Friday 04.12.19

864 STRONG / No Frills – Just Results.

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By HIS wounds you are healed.
-1 Peter 2:24

It was Christ who willingly went to the cross, and it was our sins that took him there.
-Franklin Graham

If you’re not using your smile, you’re like a man with a million dollars in the bank and no check book.
-Just Smile

Today’s schedule: 5:15a.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)

Yes, we GRIND on Fridays! 

864 Strength + Conditioning – The Grind: Open 12.3

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!

Today is the last day to come out for Highlander Havoc – Presbyterian College Campus. Show up and Represent!
Highlander Havoc honors the PC ROTC Program. There is no cost and everyone receives a free t-shirt.
Please sign up on the link below.

CF864 News:

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

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 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.

Jay and Janice