CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

But if we hope for what we do not see, we wait for it with patience. -Romans 8:25

“Rivers know this: there is no hurry. We shall get there some day.” -A.A. Milne (Winnie-the-Pooh)

“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./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 – “Helen” 3 RFT: Run 400 Meters / 1.5 Pood (24kg) KBS X 21 / Pull-ups x 12

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