864 STRONG – Support Your Local Box
Give freely and become more wealthy; be stingy and lose everything. The generous will prosper; those who refresh others will themselves be refreshed.
-Proverbs 11:24-25
“Happiness doesn’t result from what we get, but from what we give.”
-Ben Carson
Warm-up/Skill Work/Mobility /Goat Work
Today’s Skill Work – Work on grip strength
Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
December 864 Dues NLT Thursday December 1 – $25 Late Fee after December 1. Thank you!
Check out the upcoming 864 events posted below.
864 WOD – Strength + Conditioning
864 WOD: EMOM -15
1 PC + 6 Push Press + 3 Strict Pull-ups
RX Movement Standard – PC / Push Press Load = 135/95
Yes – we are programming sit-ups lately. You will thank us on 19 December.
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.
CF STRONG News and upcoming events:
Fueling the 864 Athlete – Using Nutrition to Reach Fitness Goals. Join us Sunday December 4 at 3:00p.m. at the gym. No charge – just show up.
864 Christmas Party – December 10 at 7:00p.m. at gym. Sign up on board. Hope that all of you can make it.
Getting a hoodie order together – let us know ASAP if you are interested. Size / Color?
Frogman’s Christmas – Monday 19 December / 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.
Check out CrossFit864’s Facebook page. Post your WODs
December Challenge = Get 1 mile and 100 sit-ups each day. You can do this wherever / whenever you have time. You can walk, run, crawl, sprint, hop, hike to get your mile. Sit-ups can be done Pre WOD / Post WOD / at home / at work / at church at the grocery store….doesn’t matter. Sit-ups in 864 WODs don’t count toward your 100. Sorry! Sign up on board at gym if you are in. Goal = get it each day without missing a 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…
“No one is useless in this world who lightens the burdens of another.”
-Charles Dickens
864 – No Whining Zone
BE STRONG. NO EXCUSES.
Janice and Jay