864 STRONG – Support Your Local Box

Have this mind among yourselves, which is yours in Christ Jesus.
-Philippians 2:5

“The most important 6 inches on the battlefield is between your ears.”
-General James “Mad Dog” Mattis

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on ring dips / ring holds (do you include daily skill work or just ignore the things that you are weak at?)

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

864 WOD – Strength + Conditioning

Strength – Floor Press 3RM (work up to a strong/heavy set of 3)

NFT – 2 x 15 (each side) One Arm KB Floor Press – AHAP for 15 UB reps

864 WOD – 10 RFT: 10 Push-ups / 25 Sit-ups

RX Movement Standards – HR Push-ups (Full ROM) / Sit-ups (AbMat – Full ROM)

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

864 STRONG News and upcoming events:

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. Are you in?

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…

“A drowning man cannot be saved until he is utterly exhausted and ceases to make the slightest effort to save himself.”
-Watchman Nee

BE STRONG. NO EXCUSES.

Janice and Jay