CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

Give, and you will receive. Your gift will return to you in full—pressed down, shaken together to make room for more, running over, and poured into your lap. The amount you give will determine the amount you get back. -Luke 6:38

“Happiness doesn’t result from what we get, but from what we give.” -Ben Carson

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 = T2B / Dips

Strength – RX = Bench Press 3RM (work up to a heavy set of 3)

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.

WOD – Push Press / Box Jump Ladder 1-10 / 10-1 (RX = 135/95 Push Press – 24/20 Box)

1 Push Press – 10 Box Jumps / 2 Push Press – 9 Box Jumps / 3 Push Press – 8 Box Jumps / Continue by adding 1 push press and reducing 1 box jump each round. 20 minute cap

BE re·lent·less (/rəˈlen(t)ləs/)

Quality nutrition / Junk? 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…

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BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay