864 STRONG / No Frills – Just Results.

He was despised and rejected— a man of sorrows, acquainted with deepest grief. We turned OUR backs on him and looked the other way. He was despised, and WE did not care. Yet it was OUR weaknesses he carried; it was OUR sorrows that weighed him down. And we thought his troubles were a punishment from God, a punishment for his own sins!
-Isaiah 53:3-4

As the Father has loved me, so have I loved you.
-Jesus Christ

Wear a smile – one size fits all.
-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)

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

864 Strength + Conditioning – The Grind: 19.6

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:

Highlander Havoc – on the Presbyterian College Campus. Wednesday April 10th from 11:00a.m. until 2:00p.m. and 4:30p.m. until 5:30p.m. See details on board at gym.
This is the day for CF864 to come out and support our community. Highlander Havoc honors the PC ROTC Program. This will be a fun event – there is no cost and everyone receives a free t-shirt.
Please sign up on the link below.
https://forms.gle/cZmZBd5hSzBUKtL7A

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.
https://runsignup.com/Race/SC/Clinton/Pumpandrun

 Support YOUR Community. If you don’t – who will?

BE STRONG.
Jay and Janice