864 STRONG – Support Your Local Box
When the righteous increase, the people rejoice, but when the wicked rule, the people groan.
-Proverbs 29:2
–“It is impossible to rightly govern a nation without God and the Bible.”
-George Washington
“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future…one young athlete at a time!
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 ankle and hip strength / mobility
Extra “R-21” tees if you are interested let us know…first come basis. $20 Thx!
864 WOD – Strength + Conditioning
Today’s 864 WOD – 5 RFT: 5 HSPU /10 KB Snatch / 15 GHD Sit-ups / 20 Hollow Rocks
RX = KB Load 24kg./16kg. / Scale HSPU to HS Hold / Scale GHD to AbMat Sit-ups
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.
“We recognize no sovereign but God, and no King but Jesus!”
-John Adams
Check us out on Facebook at CrossFit864
Samaritans Purse Operation Christmas Child Shoebox 2016. We hope that everyone will take the time to pack a shoebox for this very worthy cause. See info on the board at gym. Take a minute to look at some of the stories on the Operation Christmas Child Facebook page. Boxes must be in by Friday November 11. Bring to the gym.
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…
November Challenge = Max Rep Hand Release Push-ups + Double unders
1. You will have 2 minutes each day – on the clock as a group before the WOD starts only. No other reps will count – no exceptions.
2. Push-ups are strict form / hand release. Sloppy reps will not be counted.
3. Goal – how many total push-ups can you accumulate during the month of November.
4. Accumulate a minimum of 1,000 Double unders during the month of November.
5. CF864 Athlete that accumulates the most push-ups + a minimum of 1,000 DUs will be monthly winner
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay