864 STRENGTH and CONDITIONING 

But the man who commits adultery lacks sense and is an utter fool, for he destroys his own soul.
-Proverbs 6:32

Any “FRIEND” who isn’t happy when you’re happy is an “ENEMY” who has infiltrated your camp.
-Your Friend

The Constitution’s first three words—We the People—affirm that the government of the United States exists to serve its citizens.
-Constitution of the United States

I like people who don’t need everyone to like them.
–Live Life Happy

Social Media tip of the day: Ask yourself one question – why am I about to post this? Seek respect, NOT attention. It last longer.
You can’t fix stupid…but you can watch it in action on Facebook every day!
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4

Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 864 Strong:  AMRAP 15
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

Today’s Skill Work – Work on shoulder strength / mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

Remember that Please, Thank You and I’m Sorry are still magic words.

10 Calories – Assault Bike
5 Strict UB Pull-ups
10 Box Jumps – 24/20

The FRIDAY GRIND is here! Make excuses or show up at the gym and do hard work. Your choice.

Listen up as details/movement standards are covered. Constantly Varied – No Ruts.

The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

864 Pump and Run / Pull and Run. Saturday 7

864 BBQ. Barbells. Live Music. Thursday May 12

Memorial Day MURPH – Monday May 30

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 kind, for everyone you meet is fighting a harder battle.”
-Plato

On this day in history – February 18, 2001 – NASCAR driver Dale Earnhardt, Sr., was killed in a crash during the Daytona 500 race.

On this day in history – February 18, 2001 – FBI agent Robert Philip Hanssen was arrested and accused of spying for Russia for more than 15 years. He later pleaded guilty and was sentenced to life in prison without parole.

BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice