864 STRONG – Support Your Local Box

 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 
-1 John 1:9

The happy life is this – to rejoice to thee, in thee, and for thee. 
-Augustine 

2016 Special – Pay for November and December together and receive $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so NLT Thursday October 27, 2016. 

864 Kid STRONG – Tuesday and Thursday Afternoon

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

Warm-up/Skill Work/Mobility /Goat Work
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

Today’s Skill Work – Work on OH strength / mobility

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

WOD – 3 x 1 Minute: 
OH Plate Hold – fully locked out (45/25)
Single-Unders – fast
KB Snatch (AHAP – switch as needed) 
Stone to Shoulder (wear long sleeves) 
Plank Hold (on elbows) no sag/no bridge – penalty each drop 100M run

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October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. Get out and move. How many miles do you have?

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…

“God loves people because of who God is, not because of who we are.”
-Phillip Yancey

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay