CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

So whoever knows the right thing to do and fails to do it, for him it is sin.
-James 4:17

“Love is donating a chunk of your life to patch up holes in the life of another.”
-Richelle E. Goodrich

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 = Work on shoulder mobility

Check us out at CrossFit864 on Facebook for updates.

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

October CF864 Dues NLT October 1 – $25 Late Fee after October 1. Thank you! 

WOD – Buy-In will always start AS A GROUP at the scheduled times. The Buy-In and Cash Out are part of the WOD.
Please don’t get ahead of the group. If you are LATE please wait until the next WOD starts.

There is no almost RX. It’s 100% RX’d or Scaled.

“Do. Or do not. There is no try.” -Yoda

AMRAP 15: 5 Burpees / 10 Goblet Squats / 15 DU
RX = Full ROM Burpees. 16kg/24kg KB for squat – Full ROM. Scale DU to X3 single

October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. Post miles as you go. Your daily walking on job, etc. do not count – must be miles outside of your normal routine such as heading out on a neighborhood walk or running a mile after the WOD, etc. Get out and move.

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and 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…

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay