864 STRONG – Support Your Local Box
For kingship belongs to the Lord, and he rules over the nations
-Psalm 22:28
“We have staked the whole future of American civilization not on the power of government, far from it. We have staked the whole of our political institutions upon the capacity of mankind for self-government, upon the capacity of each and all of us to govern ourselves according to the commandments of God. The future and success of America is not in this Constitution, but in the laws of God upon which this Constitution is founded.”
-James Madison
“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./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!
It’s 100% RX’d or Scaled. There is NO almost RX.
Today’s Skill Work – Work on shoulder strength / mobility / flexibility
Extra “R-21” tees if you are interested let us know…first come basis. $20 Thx!
864 WOD – Strength + Conditioning
Strength – Back Squat 5RM (work up to a strong/heavy set of 5)
864 WOD – 4 RFT: Run 200 Meters / 2 x 5 Strict Pull-ups. 10 Push-ups. 15 KBS
RX Movement Standards – KB Load 24kg/16kg American Style
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.
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
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…
Check us out on Facebook at CrossFit864
Stronger than yesterday!
Janice and Jay