Friday September 23, 2016

Posted by admin on 22/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.                 -Proverbs 19:17

“Almost every sinful action ever committed can be traced back to a selfish motive. It is a trait we hate in other people but justify in ourselves. ” -Stephen Kendrick

DIG DEEP! then DIG DEEPER!

Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Before Buy In = Sledge Hammer Strikes

Check us out at CrossFit864 on Facebook for updates.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

Results or Excuses – Which one will you choose today?

6 RFT: 8 PC / 10 T2B / 200 Meter Shuttle Sprint

RX = PC Load 135/95. Sprint to 50 and back twice.

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

Thursday September 22, 2016

Posted by admin on 21/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.    -Proverbs 13:4

I am only one, but still I am one. I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do. -Helen Keller

“Freestyle Fran”

45 reps of each for time:
95-lb. thrusters
Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible

DIG DEEP!

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Before Buy In = Sledge Hammer Strikes

Check us out at CrossFit864 on Facebook for updates.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

Strength – Press 3RM

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

Wednesday September 21, 2016

Posted by admin on 20/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina – BE COURAGEOUS! 

First, help me never to tell a lie. Second, give me neither poverty nor riches! Give me just enough to satisfy my needs. For if I grow rich, I may deny you and say, “Who is the Lord?” And if I am too poor, I may steal and thus insult God’s holy name. -Proverbs 30:8-9

“Faith without action is delusion. Faith does not wait for miracles but produces them. If you think you can or if you think you can’t, you are right.” -Henry Ford

Today’s WODs START at: 5:15a.m./8:00a.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In / Sotts Press

Check us out at CrossFit864 on Facebook for updates.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

AMRAP 15 – 3 HSPU / 5  Broad Jumps  / 10 Sledge Hammer Strikes

Broad Jumps = Explosive. Jump as far as possible each round. SH Strikes = 5 each side

September Challenge – Thruster Challenge

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

Tuesday September 20, 2016

Posted by admin on 19/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina – BE COURAGEOUS! 

Do not toil to acquire wealth; be discerning enough to desist. -Proverbs 23:4

“If a free society cannot help the many who are poor, it cannot save the few who are rich.           -John F. Kennedy (inaugural address, January 20 1961)

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Snatch

Check us out at CrossFit864 on Facebook for updates.

There is no almost RX. It’s 100% RX’d or Scaled.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

EMOM – Alternating / 15

Even minutes: 20 KBS (RX = 32kg./24kg.)

Odd Minutes: 20 Second Plank Hold (top of push-up) / 10 H/R Push-ups

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

Monday September 19, 2016

Posted by admin on 18/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina – NEVER GIVE UP!

Go to the ant, O sluggard; consider her ways, and be wise. Without having any chief, officer, or ruler, she prepares her bread in summer and gathers her food in harvest. -Proverbs 6:6-8

Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work. -Stephen King

Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Work on pull-ups (strict / kipping / butterfly)

Check us out at CrossFit864 on Facebook for updates.

How was your nutrition this past weekend?

With high carb diets you either get fat or weak -Coach Greg Glassman (Founder of CrossFit)

Strength – Back Squat 3 RM (work up to a heavy set of 3)

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

10 RFT: 5 Burpees / Sprint to 50 M – walk back to start

There is no almost RX. It’s 100% RX’d or Scaled.

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

Friday September 16, 2016

Posted by admin on 15/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

What do people really get for all their hard work? I have seen the burden God has placed on us all. Yet God has made everything beautiful for its own time. He has planted eternity in the human heart, but even so, people cannot see the whole scope of God’s work from beginning to end. So I concluded there is nothing better than to be happy and enjoy ourselves as long as we can. And people should eat and drink and enjoy the fruits of their labor, for these are gifts from God. And I know that whatever God does is final. Nothing can be added to it or taken from it. God’s purpose is that people should fear him. What is happening now has happened before, and what will happen in the future has happened before, because God makes the same things happen over and over again. -Ecclesiastes 3:9-15

“If you invest nothing, the reward is worth little.” -Richelle E. Goodrich

Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = One Arm Swing / Hip Hinge

Check us out at CrossFit864 on Facebook for updates.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

For Time / 21-15-9: Pull-ups (RX = palms forward) / Box Jumps (24/20) / Suitcase Carry to 50 M – switch hands at 50 M (32kg./24kg.)

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

DIG DEEP!

Janice and Jay

Thursday September 15, 2016

Posted by admin on 14/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

A hard worker has plenty of food, but a person who chases fantasies has no sense.                     -Proverbs 12:11

“It’s hard to beat a person who never gives up.” -Babe Ruth

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Dips / TGU Form

Check us out at CrossFit864 on Facebook for updates.

Strength – Press 5RM

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

AMRAP – 7: 5 Strict T2B / 10 One Arm KBS L  – 10 One Arm KBS R

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

DIG DEEP!

Janice and Jay

Wednesday September 14, 2016

Posted by admin on 13/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Then they sat on the ground with him for seven days and nights. No one said a word to Job, for they saw that his suffering was too great for words. -Job 2:13

“We need to be angels for each other, to give each other strength and consolation. Because only when we fully realize that the cup of life is not only a cup of sorrow but also a cup of joy will we be able to drink it.” -Henri J.M. Nouwen

Today’s WODs START at: 5:15a.m./8:00a.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Dips

Check us out at CrossFit864 on Facebook for updates.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

5 RFT: 5 Atlas Stone to Shoulder /10 (5L/5R) OH Plate step up (45/25) / 15 Russian Twist / 20 Mountain Climbers

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Dig Deep!

Janice and Jay

Tuesday September 13, 2016

Posted by admin on 12/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina – BE re·lent·less (/rəˈlen(t)ləs/)

Work hard and cheerfully at all you do, just as though you were working for the Lord.                 -Colossians 3:23

“Oh, you hate your job? Why didn’t you say so? There’s a support group for that. It’s called EVERYBODY, and they meet at the bar.” -Drew Carey

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Squat Depth / Squat Stretch

Check us out at CrossFit864 on Facebook for updates.

There is no almost RX. It’s 100% RX’d or Scaled.

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

3 RFT: Run 400 Meters / 25 weighted Sit-ups (45/25 plate)/ 15  DUs (scale x3 singles) / 10 Dips – Full ROM(bar or ring only – No bands / No bench or box dips).

How’s your nutrition looking this week? 70% Kitchen / 30% Gym = Results

With high carb diets you either get fat or weak -Coach Greg Glassman (Founder – CrossFit)

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

Monday September 12, 2016

Posted by admin on 11/09/16 in WOD

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina – BE re·lent·less (/rəˈlen(t)ləs/)

Some of you were once like that. But you were cleansed; you were made holy; you were made right with God by calling on the name of the Lord Jesus Christ and by the Spirit of our God.       -1 Corinthians 6:11

“The strength of the wolf is in the pack and the strength of the pack is in the wolf.”                     -Coach Don Meyers

Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = TGU (3 each side)

Check us out at CrossFit864 on Facebook for updates.

With high carb diets you either get fat or weak -Coach Greg Glassman

Strength – Back Squat 5 RM (work up to a heavy set of 5)

WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

WOD – “Bear Complex”

There is no almost RX. It’s 100% RX’d or Scaled.

September Challenge – Thruster Challenge

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay