CrossFit864 – Forging Strong Athletes in Clinton, South Carolina
Once you were dead because of your disobedience and your many sins. You used to live in sin, just like the rest of the world, obeying the devil—the commander of the powers in the unseen world. He is the spirit at work in the hearts of those who refuse to obey God. All of us used to live that way, following the passionate desires and inclinations of our sinful nature. By our very nature we were subject to God’s anger, just like everyone else. But God is so rich in mercy, and he loved us so much, that even though we were dead because of our sins, he gave us life when he raised Christ from the dead. (It is only by God’s grace that you have been saved!) For he raised us from the dead along with Christ and seated us with him in the heavenly realms because we are united with Christ Jesus. -Ephesians 2:1-6
“You are not what others think you are. You are what God knows you are.” -Sharon Alder
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 – Deadlift 1RM (work up to a heavy single) Test your strength. Set a new PR today. No dropping from lockout.
WOD: For Time – 150 KBS (RX Load = 24kg./16kg.) American swings. 10 Burpees every time swing stops/KB stops moving = 10 Burpees
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