CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

 But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one. -Matthew 5:37

“The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.” -William Arthur Ward

Today’s WODs start at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – July CF864 Dues NLT Tuesday July 5. Thank You! ($25 Late Fee after July 5)

Buy-In will always start AS A GROUP at the scheduled times above. Don’t get ahead of the group. If you are late please wait until the next WOD starts. Thank you!

Strength – Floor Press 1RM (work up to a heavy single) Test your strength. Set a new PR today. Elbows must touch floor. Arms/elbows fully extended at top.

WOD: For Time – 3 RFT: Run 400 Meters / 25 Hip Extensions / 50 AbMat Sit-ups

RX = More than the weight used. Meets all movement standards. Full ROM

July Challenge – Must complete 1000 Burpees during the month of July.

2. All Burpees must be done at CF864 either before or after WOD. Burpees are Full ROM Burpees.
3. Burpees done in warm-ups and WODs do not count.
4. Keep a running daily total on the whiteboard.

Definition of Challenge: Demanding, testing one’s abilities, skills or resources. A call to fight, as a battle. 

“How do I have a productive day with minimum drama? Simple; I mind my own business.” -Steve Maraboli

Hope you have a great day. BE STRONG!

Janice and Jay