864 STRONG – Support Your Local Box

 If you bite and devour each other, watch out or you will be destroyed by each other.
-Galatians 5:15

“Every saved person this side of heaven owes the gospel to every lost person this side of hell.”
-David Platt

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on OHS Overhead Squats. Work on your swings. How much skill work have you included this week?

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

864 WOD – Strength + Conditioning

See Christmas party information below.

No Buy-In today. Warmed up and ready to go. Clock starts at WOD times above.

864 WOD – 4 RFT: 50 DUs / 21 KBS / 12 Strict Pull-ups 

RX Movement Standards = Scale DUs to x3 singles / KBS = 24kg./16kg. American Swings / Pull-ups are strict, deadhang. 

Abdominal Strength – Alternate / 3 x 10 Strict T2B / 3 x 1 Minute Plank

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

864 STRONG News and upcoming events:

864 Christmas Party – Saturday December 10 at 7:00p.m. at gym. Sign up on board to bring your favorite appetizer / dessert. List what you plan on bringing – this will help us keep a good variety of food.

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 today

Check out CrossFit864’s Facebook page. Post your WODs

December Challenge = Get 1 mile and 100 sit-ups each day.

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…

“You can’t always get what you want, but if you try sometimes, you might find, you get what you need.”
-Mick Jagger

If you don’t support your community…who will?

BE STRONG. NO EXCUSES.

Janice and Jay