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

For you have been given not only the privilege of trusting in Christ but also the privilege of suffering for him.
-Philippians 1:29

We are not saved by making promises to God. We are saved by believing God’s promises to us.
–Warren Wiersbe

“If you’re reading this…Congratulations, you’re alive. If that’s not something to smile about, then I don’t know what is.”
-Just Smile

Today’s schedule: 5:15a.m./8:00a.m.

Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

864 Strength + Conditioning – The Grind: 21-15-9-6-3 Reps

One Arm KB Cleans (24kg./16kg.) switch arms as needed
OH Walking Lunge (45/25 plate)
DUs
Flutter Kicks

RX = Form / Full ROM = Legit.

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.

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

CF864 News:

Highlander Havoc – April 10th. See details on board at gym.

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

YOU MATTER.

BE STRONG.
Jay and Janice