CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Then Jesus said to Thomas, “Put your finger here, and look at my hands. Put your hand into the wound in my side. Don’t be faithless any longer. Believe!” “My Lord and my God!” Thomas exclaimed. Then Jesus told him, “You believe because you have seen me. Blessed are those who believe without seeing me.” -John 20:27-29

“Our hearts are restless, until they can find rest in you.” -Augustine of Hippo (354-430)

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 / KB Snatch / Dips

Strength – RX = Bench Press 5RM (work up to a heavy set of 5)

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.

WOD – 150 KB Swings for time

RX KBS = 24kg./16kg. – American (Please do not drop kettlebell) Every time swing stops complete 5 Burpees = Full ROM (chest and thighs touch deck with a jump and clap overhead at top) – 20 minute time cap. If you time out post number of swings completed in 20 minutes.

BE re·lent·less (/rəˈlen(t)ləs/)

How did your nutrition look this past weekend? Do you skip Friday’s and eat what you want all weekend? Good luck on your results. Get dialed in! 70% Kitchen 30% Gym = Results

CRUSHING CANCER – for one of our own (Kelly Chitwood) come out to CrossFit864 This Saturday August 20 from 9 a.m. – 11 a.m. WOD’s range from $5.00 -$15.00 per person depending on WOD. Even if you have never done CrossFit before here is your chance to try it. 100% of donations and funds raised go to help Kelly with her medical expenses. Our CF864 Family is built on our support for each other – hope to see you Saturday. Remember to keep Kelly and her family in your prayers. 

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…

Check us out at CrossFit864 on Facebook)

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay