864 STRONG – Support Your Local Box

Give thanks to the Lord, for he is good! His faithful love endures FOREVER. -Psalm 136:1

Though you have changed a thousand times, He has not changed once. -Charles Spurgeon

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on squat depth and hip strength / mobility

Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

2016 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 28 for “Gunny’s Revenge 50”

864 WOD – Strength + Conditioning

Strength – Squat Clean 1RM (work up to a strong/heavy single)

864 WOD: CrossFit Games Open 12.2

MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Scale / Mod = Ground to Overhead any way that you choose.

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

CF STRONG News and upcoming events:

Thanks for your support – The goal was 40 boxes and you guys put together 45 Operation Christmas Child Shoe Boxes! A big thank you to the 864 Crew and New Horizon Church. 45 Children will receive much needed essentials along with the good news / the gospel of Jesus and the message that someone they don’t even know cares about them.

Getting a hoodie order together – let us know ASAP if you are interested. Size / Color?

Frogman’s Christmas – Monday December 19 / At all WOD times.

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up before December 1 and save $ on the entry fee.

Extra “R-21” tees $20

Check out CrossFit864’s Facebook page. Post your WODs

November Challenge = Max Rep Hand Release Push-ups + Double unders

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 has supplied all my needs and has not failed me once.”
-Watchman Nee

BE STRONG. NO EXCUSES.

Janice and Jay