CrossFit864 – Forging Strong Athletes in Clinton, South Carolina

“Truly I understand that God shows no partiality” -Acts 10:34

Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal. -Abraham Lincoln

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!

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Constantly Varied -CrossFit

WOD: For Time – “Dallas PD”

3 Rounds of:
7  Pull-ups
7 Squat Cleans (135/95)
16 Box Jumps (24/20)

400 Meter Run/Jog/Walk/Moment of silence to remember the 5 Dallas Police Officers that were killed.

3 Rounds of:
7 HSPU (Strict or kip)
7 T2B
16 Deadlift (135/95)

Need help with Post WOD Recovery? What does you post WOD nutrition look like? Do you work hard in the gym and blow it with a trashy diet? Remember – you can never out train a bad diet. The odds are against you no matter how hard you work. Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee or your morning Green Smoothie. Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

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. 

Keep Calm and Mind Your Own Business…

Hope you have a great day. BE STRONG!

Janice and Jay