864 STRONG – Support Your Local Box

And you will have joy and gladness, and many will rejoice at his birth.
-Luke 1:14

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!”
-Dr. Seuss, How the Grinch Stole Christmas

Warm-up/Skill Work/Mobility /Goat Work

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

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

864 WOD – Strength + Conditioning

Today’s 864 WOD – For Time 21-15-9: KB Snatch / Dips
RX Movement Standards – KB a=AHAP (post # with your time) / Dips – ring or bar = RX. No band assisted dips. Must be full ROM if RX

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

Show Up. Do Work. Get Results.

864 STRONG News and upcoming events:

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

2016 Christmas Run/Walk through Clinton – Tuesday December 20 at 6:15p.m. This will be the 6:15 WOD on Tuesday.

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…

“Life is a gift…Life is a test…Life is a temporary assignment….”
-Rick Warren

BE STRONG. NO EXCUSES.

Janice and Jay