CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Give, and you will receive. You will be given much. Pressed down, shaken together, and running over, it will spill into your lap. The way you give to others is the way God will give to you.” -Luke 6:38

God has given us two hands, one to receive with and the other to give with. -Billy Graham

Kid’s Camp – Starts today June 20-23 from 9:00a.m.-11:00a.m. Ages 5-14 ($60)

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

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

Skill Work – Before Buy In = Dips on Rings or Bar

Strength – Deadlift 5RM (work up to a heavy set of 5 unbroken reps)

WOD – Alternate the following: Tabata Deadlift (8×20/10 at 75% of todays 5RM) No Bounce/No Dropping from lockout. / Burpees (Full ROM)

Then – 3 x 10 Hip Extensions / 10 Duck Walks / 10 Hip Bridges (3 second hold at top)

June – Lunge Challenge – Must complete 1.5 mile.

Definition of Challenge: Demanding, testing one’s abilities, skills or 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.

Be Strong. Be Legit. No Excuses!

Janice and Jay