CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him. -James 1:12

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” -Phillip Yancey

Today’s WODs START at: 5:15a.m./ 8:00a.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 = Double-unders and Triple-unders / Evil Wheel / Dips

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 – Do you ignore each days skill work? Getting any better at the “stuff” you are skipping?

5 RFT: 10 Alternating Back Rack Step-ups (24/20 – 135/95) / 15 Weighted Sit-ups (45/25 plate) / 20 DUs (x3 singles)

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How’s your post WOD nutrition looking? 70% Kitchen 30% Gym = Results. It’s hard to see so much hard work wasted as a result 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