CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything. -Genesis 9:3

“Eating crappy food isn’t a reward — it’s a punishment.” -Drew Carey

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 = TGU / Double-unders and Triple-unders

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

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.

AMRAP – 20: 5 Strict C2B Pull-ups / 10 Push-ups / 15 OHS (95/65)

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How’s your post WOD nutrition looking? 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.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay