864 STRONG – YOU MATTER.

But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.
-Galatians 5:22-23

It is not necessary to react to everything you notice.
-Your Common Sense

Smile! It increases your face value.
-Just Smile

Today’s schedule: 5:15a.m./8:00a.m.

864 Strength + Conditioning – The Grind: AMRAP – 20

10 Calories – Assault Bike / Rower
5 Split Jumps – 5L /5R
10 GHD Sit-ups/ or AbMat Sit-ups
15 Sledge Hammer Strikes – alternate arms each strike

Reminder – workouts start at the times above. If you arrive early spend that time getting warmed up. Don’t get ahead of the group.
If you are not sure about a particular movement/exercise please be patient until we cover it as a group. Movement standards will always be covered before the training starts.

RX = Form / Full ROM – There is no almost RX. It’s 100% RX’d or Scaled.

March 864 Challenge – 2,000 Sit-ups

Fresh fire roasted Silva coffee beans (local roaster) great coffee! Local Honey is back in stock. Grab a jar while it last.

CF864 News:
864 “stuff” Lifting Belts/Knee Sleeves if you need them.
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 would like to support please contribute by March 15.
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

Post your predictions for CF Open 19.5 on the board at the gym.  What will it be?

BE STRONG.
Jay and Janice