CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

For the same Lord is Lord of ALL. -Romans 10:12

“Hate hurts the hater more’n the hated.” -Madeline L’Engle

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” -Coach Glassman

Today’s WODs start at: 5:15a.m./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!

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

WOD – “Kutschbach”

7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany.

CrossFit – Constantly Varied. Be Prepared.

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.

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

Keep Calm and Mind Your Own Business…

BE STRONG. BE READY.

Janice and Jay