CrossFit864 – Forging Strong Athletes in Clinton, South Carolina
Brothers and sisters, we urge you to warn those who are lazy. Encourage those who are timid. Take tender care of those who are weak. Be patient with everyone. -1 Thessalonians 5:14
“One of the very worst uses of time is to do something very well that need not to be done at all.” -Brian Tracy
Today’s WODs START at: 8:00a.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 = KB Snatch / Hollow Rock
Strength – Back Squat 1RM (Work up to a heavy single. Set a new PR)
WOD – Buy-In will always start AS A GROUP at the scheduled times. Don’t get ahead of the group. If you are late please wait until the next WOD starts.
Reminder – August CF864 Dues NLT Monday August 1
WOD – 8RFT: Run 200 Meters / 5 Burpees / 7 KB Snatch / 9 T2B
Burpees = Full ROM Burpees / KB Load = AHAP with good form (minimum 24kg./16kg if RX) / T2B = Palms forward / Toes must TOUCH bar each rep.
There is NO almost RX – Don’t let your pride/ego get ahead of your strength/fitness level. You are either RX or Scaled.
If you tear it down during the WODs then you have to build it back. How’s your post WOD nutrition looking? Don’t be surprised when your results (or lack of) suffer as a result of your food choices. Remember – Trashy food = trashy results.
July Challenge Winners – (1000 Burpees during the month of July) Congratulations Jonathan Hill (1,001) and Charlotte Weber (1,202 Burpees) Awesome job guys! So proud that these two accepted the challenge. Hard work pays off…..excuses don’t!
Definition of Challenge: Demanding, testing one’s abilities, skills or resources. A call to fight, as a battle.
August Challenge = Barbell Carry Back Rack Position. Accumulate 4,800 Meters during the month of August. Load = 75% of your body weight on bar.
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…
It’s Monday! Let’s get the week started in a strong way….
BE STRONG. BE READY.
Janice and Jay