864 STRONG / No Frills – Just Results.

Therefore, he is able to save completely those who come to God through him, since he always lives to intercede for them.
-Hebrews 7:25

“Surely goodness and mercy shall follow me all the days of my life: and I shall dwell in the house of the Lord forever.”
-David, King of Judah

Share a smile today.  
-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)

Get signed up for the Pump and Run / Pull and Run this Saturday.

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

864 Strength + Conditioning – The Grind: Open 11.1

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!

CF864 News:

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

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

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!

BE STRONG.
Jay and Janice