CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

 “Don’t imagine that I came to bring peace to the earth! I came not to bring peace, but a sword. -Matthew 10:34

“The most violent expression of God’s wrath and justice is seen in the Cross. If ever a person had room to complain for injustice, it was Jesus. He was the only innocent man ever to be punished by God. If we stagger at the wrath of God, let us stagger at the Cross. Here is where our astonishment should be focused.” -R.C. Sproul

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 Swing / Strict T2B / Evil Wheel

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 – AMRAP 20: Run to 25 M and back / 1 KBS, 1 Burpee / Run to 25 M and back / 2 KBS, 2 Burpees / Add 1 KBS and 1 Burpee each round for 20 minutes.

RX KBS = 24kg./16kg. – American (Please do not drop kettlebell) Burpees = Full ROM (chest and thighs touch deck with a jump and clap overhead at top.

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How’s your post WOD nutrition looking? Are you getting the results that you want? 70% Kitchen 30% Gym = Results

August Challenge = Barbell Carry Back Rack Position. Accumulate 4,800 Meters during the month of August. Load = 75% of your body weight on bar.

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…

Cheaters NEVER win and winners NEVER cheat!

It’s Monday….see ya in the gym?

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay