864 STRONG – Support Your Local Box
A fool’s proud talk becomes a rod that beats him, but the words of the wise keep them safe.
-Proverbs 14:3
“Fools make feasts and wise men eat them.”
-Benjamin Franklin
864 Kid STRONG – Tuesday and Thursday Afternoon
Today’s WODs START at: 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!
Today’s Skill Work – Work on hip strength / mobility
November CF864 Dues NLT Tuesday November 1 – $25 Late Fee after November 1. Thank you!
864 WOD – Strength + Conditioning
“Helen” – 3 RFT: Run 400 Meters/21 Kettlebell Swings/12 Pull-ups – RX 24kg/16kg American
“Heavy Helen” BEAST MODE – 4 RFT: Run 400 Meters/21 Kettlebell Swings/12 C2B Pull-ups – RX 32kg/24kg American Style. 20 Minute Time Cap
There is no almost RX. It’s 100% RX’d or Scaled.
Check us out on Facebook at CrossFit864
R-21 CF864 Hero WOD – Saturday 5 November at 0900
Info coming soon for Samaritans Purse Operation Christmas Child Shoebox 2016. We hope that everyone will take the time to pack a shoebox for this very worthy cause.
October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. 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…
“Be kind, for everyone you meet is fighting a harder battle.”
-Plato
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay