864 STRONG / No Frills – Just Results.

I give them eternal life, and they will never perish. No one will snatch them out of my hand. My Father, who has given them to me, is greater than all. No one is able to snatch them out of the Father’s hand. I and the Father are one.”
-John 10:28-30

“Sin’s masterpiece of shame and hate became God’s masterpiece of mercy and forgiveness. Through the death of Christ upon the cross, sin itself was crucified for those who believe in Him.”
-Billy Graham

 We always have at least one reason to smile.
-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)

What’s todays WOD?

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

864 Strength + Conditioning – The Grind: Open 16.2

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. How many do you have so far?

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!

It’s “Open Season”….see ya in the gym! 

BE STRONG.
Jay and Janice