864 Strength + Conditioning – If it were easy everyone would be doing it.
But to all who did receive him, who believed in his name, he gave the right to become children of God, who were born, not of blood nor of the will of the flesh nor of the will of man, but of God.
“The issue of faith is not so much whether we believe in God, but whether we believe the God we believe in.”
Support your fellow CrossFitters!
864 STRONG Community news and upcoming events:
The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00) and you are invited. We will meet at Fluor Field. Sign up list on board.
All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!
Cars & Coffee – Saturday August 11th from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.
864 Summer Challenge Series – Month of August. No Soft Drinks (no diet soft drinks) No sweet tea or sugar drinks of any kind and definitely no sugar filled Gatorade or Powerade for the 31 days of August. One cheat – you are out. Make the commitment and get signed up on the board. Have some willpower!
Practical Self Defense #2 – Ladies Only / Saturday September 8th 9:00a.m. – 12:00 ($30 – must prepay)
Backpack Drive for Children in Need – A lot of children/families need our help. We will start collecting backpacks at CF864 for back to school. This drive is through our church (Grace Church Harrison Bridge) and the supplies that are purchased through ya’ll will go directly back into Laurens County through the Laurens County DSS. There are 3 different cards at the gym (elementary school, middle school and high school) each card has a list of items. You can do this as an individual, couple or partner up with someone. The CF864 crew has always been there to help those in need and there are plenty of families around us that legitimately need help. We need these at the gym NLT Friday August 3. Check with Jay or Janice for details.
August 864 Dues / NLT Wednesday August 1, 2018 – $25 Late Fee after August 1. Thank you very much! We appreciate you.
864 WOD – Strength + Conditioning / 5 Rounds:
KB offset waiter carry:
M – raised hand 24kg. / opposite hand 32kg.
W – raised hand 16kg. / opposite hand 24kg.
10 Sledgehammer Strikes – L
10 Sledgehammer Strikes – R
10 Stone to Shoulder – L
10 Stone to Shoulder – R
10 No Push-up Burpees with
10 Mountain Climbers after every burpee
Check out the info (above and on board at gym) Backpack Drive for Children in Need. If you have been blessed – bless someone in need.
RX Load = Atlas Stone – Go Heavy / Guys, don’t use the girls Atlas Stones. Please don’t drop – control back to the floor.
No Push-up Burpees. Drop into burpee position and complete 10 Full ROM mountain climbers (no short, choppy reps) then jump / clear floor and clap with arms FULLY extended overhead / thats 1 rep. Complete for 10 total each round.
Nobody is impressed with your time if your form stinks.
Base all training on your strength/fitness level/skill level. Scale/modify as needed. Train Hard. Train Heavy. Train Smart.
Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.
Today’s Skill Work – Work on a weakness today. Wall Ball Form/OH Loaded Barbell Carry
CF864 – CONSTANTLY VARIED. Stay out of the Rut. Routine = Rut = Enemy = Boring. Don’t be boring.
Support your community. Give more than you take. #yeahthatclinton
Challenge yourself today
Have a great Wednesday! You made it….”Hump Day” and the first day of August.
NEVER GIVE UP!
Janice and Jay