Thursday 04.25.19

864 STRONG / No Frills – Just Results.

For you know that God paid a ransom to save you from the empty life you inherited from your ancestors. And it was not paid with mere gold or silver, which lose their value. It was the precious blood of Christ, the sinless, spotless Lamb of God.
-1 Peter 1:18-19

God loves us too much to indulge our every whim.
-Max Lucado

Before you put on a frown, make absolutely sure there are no smiles available. 
-Just Smile

Today’s schedule: 5:15a.m./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 1RM Power Clean/Jerk – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy single. Push each other today. Our priority today = Get Stronger! Set a new PR.

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 14.5

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.

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!

Option a.) Show up and get STRONGER.
Option b.) Skip the gym today and hope tomorrow is easier.

Jay and Janice