Eight. Six. Four. Strength + Conditioning 

I will never forget your commandments, for by them you give me life.
-Psalm 119:93

PLEASE and THANK YOU are still magic words.

On this day in history – July 30, 1956 – The phrase “In God We Trust” was adopted as the U.S. national motto.

Reminder – August 2021 864 Dues / NLT Sunday 1 August 2021 – Late fee after 1 August. Thank you very much! We appreciate you!

STRONG Community news and upcoming events:

Check us out on Facebook and Instagram today.

Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard. Please don’t just show up if you aren’t signed up.

Faith. Trust. There is Power in Prayer! Pray for America.

Today’s Skill Work – Work on a weakness. 

864 STRENGTH + CONDITIONING Training – The FRIDAY GRIND: 4 RFT / Forging Strong Athletes in Clinton, South Carolina

Buy In – Starts together as a group at scheduled times posted above.

Whining = Not Allowed. Minimum $5 Charge (cash only)

#1 Goal today – Show up. Friday’s are not a rest day. See ya in the gym…

864 STRONG Workout – GUNNY APPROVED.

Today’s gym schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m. – All workouts start as a group at the scheduled times.

21 KB Swings
12 Goblet Squats
10 Push-ups / HR
45 Second UB OH Plate Hold (45/25 plate)

The “Jump Ropes in the cubbies belong to CrossFit864 members that have purchased them and leave them at the gym. If you don’t have your own rope check out one of the many sites that you can order from. You need a rope that’s the right length for your height. We like the folks at Mute Sports – they led the jump rope clinic in our gym a short while back. If you are looking for a good jump rope – check out Mute Sports Equipment. You can order a custom sized jump rope online. Contact Tim or Laura with questions.
https://mutesportsequipment.com/product-category/jump-ropes/custom-jump-ropes/

Support your country and your community! 

Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

RX Movement Standards: Form. Form. Form! RX – Full ROM. One KB used for this workout. KB Load – 32kg./24kg. American Swings.
Goblet Squat Load – same KB used on swings. A Squat above parallel is NOT a Squat!
Push-up are strict, hand release. Good, tight form.

What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

I like people who don’t need everyone to like them.
–Live Life Happy

Have a Great Day! Love God. Serve Others. Be an encouragement to someone today.

Thank you!
Jay and Janice 

Be STRONG and COURAGEOUS. 
-Joshua 1:9