CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Commit to the Lord whatever you do, and he will establish your plans. -Proverbs 16:3

“Be an all-out, not a hold out.” -Norman Vincent Peale

Today’s WODs START at: 5:15a.m./ 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 – Alternating Tabata (8×20/10) a.) Push Press (95/65) b.) Strict T2B / then

AMRAP 5 minutes of: 5 Ring or Bar Dips / 10 Squats

Tabata Score = Total number of push press completed – post total on whiteboard.

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How’s your post WOD nutrition looking? 70% Kitchen 30% Gym = Results. Are you wasting a lot of hard work because of poor nutrition?

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.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay