864 STRONG – Support Your Local Box

Be not quick in your spirit to become angry, for anger lodges in the heart of fools.
-Ecclesiastes 7:9

Anger is never without reason, but seldom with a good one.
-Benjamin Franklin

Support your community. If you don’t who will?

Warm-up/Skill Work/Mobility /Goat Work

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

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

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

864 WOD – Strength + Conditioning

864 WOD – 5 RFT: 20 GHD Sit-ups / 12 KB Stict Press / 10 Box Jump
Scale / Mod –  AbMat Sit-ups instead of GHD / One Arm KB Press = 6 each arm. 24kg./16kg. / Box Jump = 24/20 

 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…

“The best fighter is never angry.”
-Lao Tzu

BE STRONG. NO EXCUSES.

Janice and Jay