864 STRONG – Support Your Local Box

“Don’t be afraid, Mary,” the angel told her, “for you have found favor with God! You will conceive and give birth to a son, and you will name him Jesus. He will be very great and will be called the Son of the Most High. The Lord God will give him the throne of his ancestor David. And he will reign over Israel forever; his Kingdom will never end!”
-Luke 1:30-33

The two most joyous times of the year are Christmas morning and the end of school.
-Alice Cooper

Warm-up/Skill Work/Mobility /Goat Work

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

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

864 WOD – Strength + Conditioning

864 WOD – 5RFT: 10 PC / 5 Box Jumps / 10 T2B
RX Movement Standards – PC Load = 135/95. Beast Mode = 185/135. Box = 24/20.
After 5 rounds – 1 x 100 DUs (scale to x3 singles)  WOD time ends when you finish DUs.

1 x Max Rep KB Swing (American) Load = 24kg. / 16kg. Go for broke on one set of all out swings. No rest.

Abdominal Strength: Max Plank Hold – Starts as a group on the clock.

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

864 STRONG News and upcoming events:

New Hoodies will be here soon!

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.

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…

Christmas makes me happy no matter what time of year it comes around.
-Bryan White

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

BE STRONG. NO EXCUSES.

Janice and Jay