864 STRONG – Support Your Local Box

 For God is working in you, giving you the desire and the power to do what pleases him
-Philippians 2:13

The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, ‘O God, forgive me,’ or ‘Help me.’
-Billy Graham

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./4:15p.m./5:15p.m./6:15p.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!

Strength – Deadlift 1 RM (work up to a heavy single) No Bouncing. No Dropping from lockout.
Goal = Set a new 1 RM PR. Strength is the primary focus at 864 today.

2 X 10 Slow, Strict Back Extensions (hold 2 seconds at top) or 2 x 10 Good Mornings

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

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

WOD – For Time: 21.15.9 Box Jumps / Deadlift
RX = 24/20. 185/135. NO Bouncing. NO Dropping DL from lockout. T-n-G Reps

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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…

The future has a way of arriving unannounced.
-George Will

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay