CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

He heals the brokenhearted and bandages their wounds. 
-Psalm 147:3

Health is not valued till sickness comes.
-Thomas Fuller

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 = Work on hip mobility and flexibility. Deadlift prep

Check us out at CrossFit864 on Facebook.

Strength – Deadlift 5 RM (work up to a heavy set of 5) No Bouncing. No Dropping from lockout.
5 RM = Must be 5 consecutive, unbroken reps

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 10: 10 Deadlift / 10 HR Push-ups
RX = DL 185/135 – Hand release. Strict, flat back, no sagging or chicken neck push-ups.

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…

Friday October 14 – 5:15a.m./4:15p.m./5:15p.m./ No 6:15p.m. WOD at 864. We are going to CrossFit Greenwood to support B4B. Let us know if you plan on going and need details. Hope that you will try to go support this worthy cause.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay