864 Strength + Conditioning – Support Your Local Box. Support your fellow CrossFitters!

What is Christmas?

She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.”
-Matthew 1:21

“He was created of a mother whom He created. He was carried by hands that He formed. He cried in the manger in wordless infancy. He, the Word, without whom all human eloquence is mute.”
-Augustine

Social Media tip of the day: Chill out. It’s borderline Narcissism. Narcissists are everywhere in this ripe age of self-love. 
Have the wisdom to show restraint. -Proverbs 23:4

Today’s gym schedule: 5:15a.m./8:00a.m.

864 STRENGTH + CONDITIONING Training – The Daily GRIND: H0.Ho.Ho.

DIG DEEP! Results or Excuses. Pick one. You can’t have both.

Fun Christmas Fact: The most famous reindeer of all, Rudolph, came more than a century after his eight counterparts. In 1939, Robert L. May, a copywriter at the Montgomery Ward Department Store, wrote a story-poem to drive traffic to the store during the holidays. May used a similar rhyme pattern to ‘“Twas the Night Before Christmas” to tell the story of Rudolph, a young reindeer who is teased because of his bright, red nose, but on a foggy night, he guides Santa as he delivers his gifts. The story sold more than 2 million copies and, in 1949, it was made into the popular song sung around Christmas to this day.

Santa trains at 864.

864 WOD – “OH SWOLY NIGHT”

50 Goblet Squats – 1 x 24kg./16kg.
40 Burpees
30 KB Push Press – 1 x 24kg./16kg.
20 Calories Assault Bike
10 UB Strict HSPU
20 Calories Assault Bike
30 KB Push Press – 1 x 24kg./16kg.
40 Burpees
50  Goblet Squats – 1 x 24kg./16kg.

 Movement Standards: FORM! A Squat above parallel is NOT a Squat. Burpees – Full ROM with arms FULLY extended overhead (not behind head) Chicken neck burpees don’t count (not even on the scaled side) Hips fully extended / open at the to of the jump. HSPU – If you can’t do all 10 reps strict and unbroken then the scale for everyone is hand release push-ups. KB Push Press starts and ends in the rack position.

Need a last minute gift? Grab a 864 hoodie, shirt, cap, 6 pack 0f Fit Aid or a gift certificate for your favorite CrossFitter.

On this day in history – December 22, 1956 – Colo, the first gorilla to be born in captivity, was born at the Columbus, Ohio zoo.

Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.

Train Hard. Train Heavy. Train Smart. Have Fun.

The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway

864 News & Upcoming Events:

864 Christmas Schedule: Normal hours through Thursday (Friday 8:00a.m.only) See you again on Monday (12-27)

Check out CF864 on Facebook / Instagram

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

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…

BE STRONG and COURAGEOUS!
Jay and Janice