WOD June 1, 2009

We are in the GYM! We still have work to do but we are very excited to have our first WOD there! Thanks again for your patience and understanding. You can park in the city parking lot or on the grass in front of the building facing Highway 76 - railroad track side.

We are very proud of the "CrossFit 864 Team" that went to Greenville on Saturday for "Challenge in Falls Park" all of our athletes were 100 % dedicated to the cause. A big part of CrossFit is the fact that all of the workouts are random and varied so the element of surprise always leaves you wondering - whats next? Our guys and girls went up there and proved to themselves that they had the mental toughness to push through a brutal workout in the hot sun. Now they are ready for the next one and Im sure they are going to be stronger and faster! CrossFit always leaves you wanting more. All I can say is "I'm Proud of you!"

WOD - 9am and 10am
3 rounds of:
400 meter run
21 kettlebell swings
12 wall balls

WOD - 4:30pm and 5:30pm
Fran!
21-15-9
thrusters
pull ups

Less than 2 weeks
3 rounds of
200 meter run
12 shoulder press
12 push ups

Fran is a benchmark CrossFit workout and one that you can use to evaluate your progress by. You will see her again. This is a short but very intense workout that you should really push for a good time on. When you meet another CrossFitter the first thing you might be asked is "what's your Farn time?".... Dont forget to your bring water bottle.

3,2,1 Go!

We have CrossFit 864 t-shirts in. If you are interested see Janice.

There are high spots in all of our lives and most of them have come about through encouragement from someone else. I don't care how great, how famous or successful a man or woman may be, each hungers for applause.
-George Matthew Adams

And we know that all things work together for good to them that love God, to them who are the called according to his purpose.
Romans 8:28 (KJV)

WOD May 30,2009

WOD- Greenville S.C. @ 10am with the Greenville CrossFit Group.
Look forward to seeing you guys! We are meeting at our house @ 8:30am to leave.

We have t-shirts for sale $15 each CrossFit 864.

Have a great weekend.

May 29, 2009 @ 5:30pm

WOD for time:
150 jumping jacks (military count)
75 mountain climbers
50 push ups
25 burpees
15 walking lunges (each leg)
200 meter run

less than 2 weeks
75 jumping jacks (military count)
37 mountain climbers
25 push ups
12 burpees
7 walking lunges (each leg)
200 meter run

3-2-1 Go!

Continuous effort - not strength or intelligence - is the key to unlocking our potential.
Winston Churchill

Thursday May 28, 2009

CrossFit 864 "NO FRILLS - JUST RESULTS"

WOD at 5:30pm 5-28-09

4 rounds of:
400 meter run
15 overhead squats
21 push ups

Less than 1 month of CrossFit
3 rounds of:
200 meter run
9 overhead squats with pvc
15 push ups

Less than 2 weeks of CrossFit:

AMRAP in 10 minutes
5 push ups
10 sit ups
15 squats

3-2-1 GO!

Reminder we will have a workout on Friday at 5:30pm (this replaces the Saturday wod for May 30, 2009) on Saturday we will be participating in the "CrossFit Challenge in Falls Park" and there will be 3 levels of workouts so everyone can join in. We will not workout in Clinton on Saturday.

The Six W's: Work will win when wishing won't.
Todd Blackledge (NFL)

He holds victory in store for the upright, he is a shield to those whose walk is blameless, for he guards the course of the just and protects the way of his faithful ones.
Proverbs 2:7-8

WOD - May 27, 2009

Wednesday WOD @ 9am (rain or shine)

50-40-30-20-10
Jump Rope
Medicine Ball Cleans
Kettlebell Swings

3-2-1 go!

Tuesday, May 26, 2009

WOD for 9 am and 5:30 pm
Fight Gone Bad (CrossFit 864 Style)

3, 2, 1 Go!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds of:

Mountain Climbers (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Burpees (Reps)
Sit-ups (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep on each exercise.

Less than 1 month
2 rounds of:
Mountain Climbers (reps)
Burpees (reps)
Sit-ups (reps)

I hope that everyone had a great Memorial Day and remembered to slow down long enough to give thanks for the sacrifice that so many have made in order for us to have the freedom that we so richly enjoy.

Niney-nine percent of failures come from people who have the habit of making excuses.
George W. Carver

Remember to let us know if you plan on participating in the group WOD this Saturday with the Greenville CrossFit Crew. This will be a fun workout and a great time to meet and support other CrossFitters. It will also be a chance to show what CrossFit 864 can do!

We will offer group training on Friday (5-29) at 5:30pm this week in case you are unable to go with us to Greenville for the Saturday workout.

Saturday, May 23, 2009

To all of you that came out for the group workout this morning - great job! It is really inspiring to hear comments like "I didnt think I could do that" or I have never done that much or I have never ran that far in my life" You are challenging each other to do the best that you can do and the results are very obvious! The team competition the last two Saturdays has been a lot of fun...give us your feedback and let us know what you think about doing the team concept on some Saturdays throughout the summer. Update - I think that most of the City of Clinton (water) issues are about finished so we are one step closer to getting in our building. Let us know if you are planning to do the group workout with the CrossFit Greenville crew next Saturday...this will be a lot of fun and a chance to show what CrossFit 864 is made of. This is your CrossFit! Have a great weekend and I hope that you get to spend a lot of quality time with family and friends. See you Tuesday!

Reminder - NO Monday workout (Memorial Day)
Tuesday workout (5-26-09) - 9:00a.m. and 5:30p.m.

Greater love hath no man than this, that a man lay down his life for his friends.
John 15:13 (King James Version)

CrossFit 864 - Forging Elite Fitness

Saturday, May 23, 2009 at PC

CrossFit 864
WOD - 4 Person Team Workout:
Murph Tribute with KB swings

1 mile run
200 kettlebell swings
300 pushups
400 squats
1 mile run

Each team member will complete as many reps as possible then the next team member will take over until the total number of required reps are completed for each exercise. We will explain further details on Saturday morning. This will be a great workout! Dont forget to bring your water bottle to keep you hydrated.

This is a Hero Workout for Memorial Weekend.
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Less than one month:
4 Person Team Workout:
Same instructions for the workout listed above.
400 meter run/walk
100 box jumps/step up's
100 thrusters with pvc pipe
100 pushups
400 meter run/walk

The LORD will fight for you; you need only to be still.
Exodus 14:14

We look forward to seeing all of you Saturday morning and watching you do things that you thought you couldnt do! You guys are motivating each other to the next level of fitness and it is an honor to watch you do that. Remember that real fitness is earned!
This is your CrossFit!

WOD 5/21/09

Thursday @ 5:30pm

4 rounds

400 meter run
50 squats


less than 1 month
3 rounds
200 meter run
25 squats

Check May 19 wod for holiday schedule.

Also on May 30 we would like to take a group to do a crossfit workout with some CrossFit people in Greenville. Let us know who would like to go. We need teams of 4. Just let Jay or I know that you would like to go. The workout will start at 10 am. We will offer a Friday 5:30pm class on 5/29 to replace the normal Saturday @ 9 am group workout. Thanks for all your hard work. 3-2-1 GO! Call me @ 923-0554 or email me @ willy94@aol.com

WOD - May 20, 2009 @ 9 am

Note below the holiday schedule:

Saturday 5/23/09 @ 9am at PC

Monday 5/25/09 Holiday no workout!

Tuesday 5/26/09 @ 9am

Tuesday 5/26/09 @ 5:30pm

Please let others know that do not check the website. Have a great Memorial Day!



WOD- 5/20/09 @ 9 am

4 rounds

400 meter run

50 squats

WOD - Monday May 18, 2009

CrossFit 864

Great Job on the Medicine Ball Clean/Burpee Workout!

WOD - 9 am

5 rounds of:

5 Tire Flips

9 Burpees

12 Mountain Climbers - military count

WOD - 5:30pm

4 rounds of:

100 Ft. Walking Lunge with Kettlebell

30 Box Jumps

30 Push ups (advanced - clapping push ups)

Less than one month of CrossFit training

3 rounds of:

50 Ft Walking Lunge

15 Box Jumps

15 Push ups

CrossFit 864 "NO FRILLS - JUST RESULTS"

If we ever forget that we are One Nation Under God, then we will be a nation gone under.

Ronald Reagan

WOD- May 16, 2009

Any Questions?

WOD- 9 am at PC

4 Person Team Event

Workout will consist of:

400 meter run
250 sandbag clean and press (clean and press the sandbag as many reps as you can - once you can't do anymore and you have to stop - do 15 burpees) the next team member will then take over and continue until the team has reached a total of 250.

Less than 1 month of CrossFit:
If you have been doing CrossFit for less you one month you will be required to participate in the following workout:

2-3 rounds
400 meter run
15 box jumps
15 push ups
15 flutter kicks (military count)

3-2-1 Go!!!! Bring water and bring a friend!

CrossFit 864 "NO FRILLS - JUST RESULTS"

Attitude is a little thing that makes a big difference.
Winston Churchill

WOD - Thursday, May 14,2009

WOD: 5:30pm

50/35/20 reps of:

Push Ups

Sit Ups

SDHP

3-2-1 GO! Look forward to seeing you all Thursday at 5:30pm.

WOD - Wednesday May 13, 2009

WOD - Wednesday May 13, 2009 at 9:00 am

5 Rounds of:

5 Deadlifts
5 Situps
100 Jump Rope

Core training

We are looking for a fired up group Wednesday morning that is ready to work hard and get stronger and leaner! How's everyone doing on their nutritional habits so far this week? Remember that hard training is very important but do not forget the important role that your diet plays.

CrossFit 864 "NO FRILLS - JUST RESULTS"

"No excuses. No explanations."
- Tony Dungy

Monday CrossFit 864 WOD

All of you did a great job on todays workout! The morning crew had to battle the rain but it didnt slow them down. The afternoon crew found out how tough a heavy farmers walk was between rounds - gonna have some strong grips and of course a strong core! Exercise should not be boring and that is why you do not see the same workouts over and over in CrossFit. Workouts should be fun but must be executed at an intensity that makes them rewarding. Remember real fitness is earned!

“CrossFit is a strength and conditioning program built on constantly varied, if not randomised, functional movements executed at high intensity.”

- Coach Greg Glassman, CrossFit HQ

What would you attempt to do if you knew you would not fail?

Robert Schuller

CrossFit 864 "NO FRILLS- JUST RESULTS"

WOD for Monday May 11, 2009

Monday May 11, at 9am - if raining will reschedule for Tuesday at 9am

AMRP in 20 minutes:
5 jumpin squats
7 one arm overhead press with kettlebell
9 figure 8's with kettlebell

Monday May 11, at 5:30pm - if raining will reschedule for Tuesday at 5:30pm
21-15-9
burpee thrusters
200 meter farmers walk after each set

Less than a month
21-15-9
burpees
farmers walk

Hope that everyone had a great weekend / Mothers Day! We are ready for a great week of CrossFit and look forward to seeing you Monday morning to experience real fitness!

CrossFit "NO FRILLS-JUST RESULTS"

You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance.
Lee Iacocca

WOD - Saturday May 9, 2009 9am Clinton High Track

WOD - 3, 2, 1 go!
Saturday May 9th at 9am: Clinton High School Track
3 rounds of:
100 meter sprints
25 box jumps
100 meter sprints
25 SDLHP
100 meter sprints
25 push ups
100 meter sprints
25 overhead walking lunges with pvc pipe

Less than 1 month
AMRAP (as many rounds as possible) in 10-15 minutes - trainers will determine the time period.
5 standing broad jump
7 push ups
11 walking lunges

Looking forward to a great Saturday morning filled with lots of motivation and real fitness! Dont forget your water bottle - Stay hydrated. Train hard and train smart.

CrossFit 864 "NO FRILLS - JUST RESULTS"

Great Job CrossFit 864 LLC

CrossFit "NO FRILLS-JUST RESULTS"

Great job on the workout tonight! You all pushed it hard! Remember that real fitness is earned.

We will meet at the Clinton High Track for the Saturday May 9, 2009 at 9 am Group workout. PC will have graduation on Saturday. We look forward to seeing you all. It will be lots of fun so come out! Make sure that you get plenty of rest between workouts - your body must have proper recovery time and stay focused on proper nutrition.


I will post the WOD for Saturday on Friday! Have a great weekend.

In this world man must either be anvil or hammer.
Henry W. Longfellow

Thursday May 7, 2009

Saturday Morning Workout Crew

WOD for 5-7-09 at 5:30pm

Warmup

3 rounds for time: 3, 2, 1 Go!

400 meter run / 21 KB swings / 15 renegade pushups

Training notes: We are going to spend a lot of time working on form and making sure that each of you are performing the movements in the safest, most effective way possible. Once we are in our facility there will be established classes with varying levels of workouts which will make it much easier for you and for us as coaches to place you where you will benefit the most.

Remember that your hard work during each training session is very important but your overall fitness and longevity require attention to your nutritional habits too.

CrossFit "NO FRILLS - JUST RESULTS"

Don't forget that May 7th is a very important day - Please support one of these events if possible.
Laurens and Clinton to hold National Day of Prayer events
Written by Stan Stone
Tuesday May 5, 10:44 pm
On Thursday, May 7, the cities of Laurens and Clinton will gather for the annual National Day of Prayer. In 1952, President Harry Truman signed a bill establishing the National Day of Prayer and President Ronald Reagan set the date as the first Thursday in May in 1988 and this year’s Day of Prayer will be the 58th annual event.

Both Laurens and Clinton will meet on Thursday at 12:00 pm. The Laurens event will be held on the steps of the historic Courthouse and the Clinton event will be held beside the Clinton Museum at 402 North Broad Street.

Both groups will pray for federal, state and local elected officials as well as United States, South Carolina, Laurens County and Laurens and Clinton City affairs.

“We will be having a special time of prayer for our National, State, and Local governments, along with a time of prayer for our police, firefighters, and other first responders,” said Laurens County Council Clerk Betty Walsh. “Please invite anyone who you think may be interested, and join others as we pray together.”

Have a great day! Look forward to seeing you on Thursday.

With God all things are possible.

Matthew 19:26

Wednesday, May 6 at 9:00am

Hardcore workout in the rain!

WOD for 4-6-09
1 round for time: 3,2,1 go!
20 squats
20 kettlebell swings
200 meter run
20 burpees
20 overhead press
200 meter run
20 box jumps
20 SDHP

Look forward to seeing the Wednesday morning crew and pushing through another good workout. Dont forget to bring a bottle of water, you will need it. Remember, real fitness is earned!

CrossFit "NO FRILLS - JUST RESULTS"

So long as there is breath in me, that long I will persist. For now I know one of the greatest principles on success; if I persist long enough I will win.
Og Mandino

WORKOUT FOR Monday May 4, 2009

If it is raining we will move to Tuesday @ 9am and 5:30pm
We are still at the house not the gym.

Monday May 4, 2009 @ 9am
Helen - 3 rounds (scaled as needed)
400 meter run
21 kettlebell swings
12 pull ups

Monday May 4, 2009 @ 5:30pm
AMRAP in 20 minutes - Advance
9 pushups
12 situps
15 squats

AMRAP in 15 minutes - Intermediate
9 pushups
12 situps
15 squats

AMRAP in 10 minutes- Beginners
6 pushups
9 sits ups
12 squats

Saturday May 2, 2009

9:00a.m. at PC

"Twenty-Five's Alive"

WOD #1 - Advanced

3 rounds of:

25 meter thruster/throw

25 burpees

25 meter thruster - throws

25 flutter kicks

WOD#2 - Intermediate

2-3 rounds of:

15 meter thruster - throws

15 burpees

15 meter thruster - throws

15 flutter kicks

WOD#3
New to CrossFit or have completed 2-3 WOD's 2-3 rounds of:

200 meter run

10 pushups/10 sit ups/10 squats

We look forward to seeing all of you Saturday morning. Dont forget to bring a bottle of water to keep you hydrated. Come with your game face on - You have pushed through a couple of really good (tough) workouts this week. Lets end the week looking strong! Your hard work is paying off.

CrossFit "NO FRILLS - JUST RESULTS"

Do what you can, with what you have, where you are. Theodore Roosevelt