CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Then the Lord God formed the man of dust from the ground and breathed into his nostrils the breath of life, and the man became a living creature. -Genesis 2:7

He measures our lives by how we love. -Francis Chan

Keep Calm and Mind Your Own Business…

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

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

WOD – AMRAP 20: 4 Atlas Stone to Shoulder (AHAP)/6 Box Step-ups (45/25 plate OH)/8 Dips (Full ROM – Rings or Bar)/Bear Crawl (stay low) 1 Length of Gym

Constantly Varied -CrossFit

Need help with Post WOD Recovery? What does you post WOD nutrition look like? Do you work hard in the gym and blow it with a trashy diet? Remember – you can never out train a bad diet. The odds are against you no matter how hard you work. Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee or your morning Green Smoothie. Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

July Challenge – Must complete 1000 Burpees during the month of July.

2. All Burpees must be done at CF864 either before or after WOD. Burpees are Full ROM Burpees.
3. Burpees done in warm-ups and WODs do not count.
4. Keep a running daily total on the whiteboard.

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

BE STRONG. BE READY.

Janice and Jay