CrossFit864 – Forging Strong Athletes in Clinton, South Carolina
Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience -Colossians 3:12
“How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and strong. Because someday in your life you will have been all of these.” -George Washington Carver
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 = TGU / KB Snatch
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 –AMRAP 20: 5 Strict Pull-ups (RX = palms forward) / 10 GHD Sit-ups (scale to AbMat) / 15 HR Push-ups
There is NO almost RX – Don’t let your pride/ego get ahead of your strength/fitness level. You are RX or Scaled.
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.
July Challenge Winners – (1000 Burpees during the month of July) Congratulations Jonathan Hill (1,001 Burpees) and Charlotte Weber (1,202 Burpees) Awesome job guys! So proud that these two accepted the challenge. Hard work pays off…..excuses don’t!
Definition of Challenge: Demanding, testing one’s abilities, skills or resources. A call to fight, as a battle.
August Challenge = Barbell Carry Back Rack Position. Accumulate 4,800 Meters during the month of August. Load = 75% of your body weight on bar.
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…
Show up today. Let’s keep the week moving in the right direction….
Have a great day!
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay