Thursday October 20, 2016

864 STRONG – Support Your Local Box

 Let us think of ways to motivate one another to acts of love and good works.
-Hebrews 10:24

“After you are gone, people may forget most of what you have said and done. But they will remember that you loved them.”
-Steve Goodier

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy In = Work on ankle / hip mobility

Strength – Deadlift 3 RM (work up to a heavy set of 3) No Bouncing. No Dropping from lockout.
3 RM = Must be 3 consecutive, unbroken reps. Strength is the primary focus at 864 today.

Post your DL# and time today on CrossFit864 Facebook

WOD – 8 RFT: Sprint 200 M / 45 Second Plank Hold
RX = Sprint to 100 M – back / Plank on elbows – No sagging. No bridging. 5 burpee penalty each time you drop from plank. Complete 5 burpees before continuing with plank hold

There is no almost RX. It’s 100% RX’d or Scaled.

October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. Post miles as you go. Your daily walking on job, etc. do not count – must be miles outside of your normal routine such as heading out on a neighborhood walk or running a mile after the WOD, etc. Get out and move.

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…

October 22 – No Saturday WOD this week. Come out Saturday and run the 5k Run/Walk (option of 1 mile run/walk) If you don’t run at least come out and volunteer and support the Laurens County Cancer Association. Start time is 8:30a.m. (arrive early enough to register) Location – Laurens County Cancer Association Office (behind hospital)

If you don’t support your local community who will?

“Remember that the happiest people are not those getting more, but those giving more.”
-H. Jackson Brown, Jr.

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

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