CrossFit864 – Forging Strong Athletes in Clinton, South Carolina
What joy for the nation whose God is the LORD. -Psalm 33:12
If we ever forget that we are One Nation Under God, then we will be a nation gone under. -Ronald Reagan
Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.
Today’s Skill Work – Before Buy In = Overhead Position / Shoulder Mobility
WOD – 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.
WOD – 5 RFT: 6 One-Arm KB Thrusters-R / 6 Toes-to-Bar / 1 Minute Plank Hold / 6 Toes to Bar / 6 One-Arm KB Thrusters-L
KB Load = AHAP / Full ROM
There is NO almost RX – Don’t let your pride/ego get ahead of your strength/fitness level. You are either RX or Scaled.
What does your nutritional plan look like? Need help with Post WOD Recovery? If you are not recovering – you are wasting a lot of hard work in the gym. What does you post WOD nutrition look like? Do you work hard in the gym and blow it with a trashy diet? Too many cardboard carbohydrates?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.
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. Keep Calm and Mind Your Own Business…
BE STRONG. BE READY.
Janice and Jay