Monday August 29, 2016

CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

BE re·lent·less (/rəˈlen(t)ləs/)

Those who are dominated by the sinful nature think about sinful things, but those who are controlled by the Holy Spirit think about things that please the Spirit. So letting your sinful nature control your mind leads to death. But letting the Spirit control your mind leads to life and peace. For the sinful nature is always hostile to God. It never did obey God’s laws, and it never will. That’s why those who are still under the control of their sinful nature can never please God. -Romans 8:5-8

“People don’t like to think, if one thinks, one must reach conclusions. Conclusions are not always pleasant.” -Helen Keller

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 Rack Position / Dips (ring – bar)

Strength – RX = Bench Press 1RM (work up to a heavy single – set a new 1 rep PR today)

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 – September CF864 Dues NLT Thursday September 1

WOD – 3 RFT: Run 400 Meters / 12 Goblet Squat (32kg./24kg.) / 15 Burpees / 30 Second Plank on elbows

RX = KB Load on Goblet Squat 32kg./24kg. – Goal UB Squats / Full ROM Burpees

How was your nutrition this weekend? Quality / Junk? You will never out train bad nutrition! 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…

Check us out at CrossFit864 on Facebook for updates.

Labor Day Monday September 5 – one WOD only 8:00a.m.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

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