Wednesday 04.10.19

864 STRONG / No Frills – Just Results.

The Son radiates God’s own glory and expresses the very character of God, and he sustains everything by the mighty power of his command. When he had cleansed us from our sins, he sat down in the place of honor at the right hand of the majestic God in heaven.
-Hebrews 1:3

“I know for me, going back the person I’ve bad-mouthed or lied to is absolutely humiliating! But isn’t it interesting that “humiliating” has the same root word as “humility”? Part of humility is taking responsibility for my sin and asking forgiveness even when it doesn’t feel good. God wants to heal and restore your relationships, but it’s not easy.”
-Chip Ingram

There are hundreds of languages in the world but a smile speaks them all. 
-Just Smile

Today’s schedule: 5:15a.m./8:00a.m./11:00a.m.-2:00p.m./4:30p.m.-5:30p.m. (afternoon workout on PC Campus)

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

What’s todays WOD?

864 Strength + Conditioning – The Grind: Open 15.3

CF864 Crew – come out to PC today and support PC ROTC. Represent!

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.

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.

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.

Show Up and GRIND! 

Jay and Janice