864 STRONG / No Frills – Just Results.
Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law. For the commandments say, “You must not commit adultery. You must not murder. You must not steal. You must not covet.” These—and other such commandments—are summed up in this one commandment: “Love your neighbor as yourself.” Love does no wrong to others, so love fulfills the requirements of God’s law.
This is all the more urgent, for you know how late it is; time is running out. Wake up, for our salvation is nearer now than when we first believed. The night is almost gone; the day of salvation will soon be here. So remove your dark deeds like dirty clothes, and put on the shining armor of right living. Because we belong to the day, we must live decent lives for all to see. Don’t participate in the darkness of wild parties and drunkenness, or in sexual promiscuity and immoral living, or in quarreling and jealousy. Instead, clothe yourself with the presence of the Lord Jesus Christ. And don’t let yourself think about ways to indulge your evil desires.
-Romans 13:8-14
Why the Christian life is so difficult to many is because they have a divided heart. They are double-minded, which makes them unstable in all their ways.
-Ellen G. White
Never underestimate the importance of having a person in your life who can always make you smile.
-Just Smile
Today’s schedule: 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)
Strength – You will have 15 minute to find your 3RM Front Squat – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy triple. Push each other today. Our priority today = Get Stronger!
Your Community Needs You. Support it. If you don’t – who will?
864 Strength + Conditioning – The Grind: Open 13.5
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!
April Challenge – 2,000 Back Squats – RX Load 135/95. Scaled Load 95/65.
CF864 News:
Big thanks to the CF864 crew that came out and competed and supported Highlander Havoc on the Presbyterian College Campus. You guys were awesome! We all had a great time.
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!
Make it a great day!
BE STRONG.
Jay and Janice