CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. -Colossians 4:6

“Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind.” -Henry James

Today’s WODs START at: 5:15a.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 / Strict Pull-ups / Double-unders

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 – August CF864 Dues NLT Monday August 1

WOD –3 RFT: Run 400 Meters / 25 Back Extensions / 25 Sit-ups / 25 KBS (24kg/16kg – American)

Cheaters NEVER win and winners NEVER cheat!

If you tear it down during the WODs then you have to build it back. How’s your post WOD nutrition looking? Don’t be surprised when your results (or lack of) suffer as a result of your food choices. Remember – Trashy food = trashy results. Are you wasting a lot of hard effort?

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…

It’s Friday….see ya in the gym?

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay