864 STRONG – Support Your Local Box

No, I tell you; but unless you repent, you will all likewise perish.
-Luke 13:3

“I don’t lose any sleep at night over the potential for failure. I cannot even spell the word.”
-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 5RM (work up to a strong/heavy set of 5)

NFT – 3 x 8 (each side) One Arm KB Floor Press – work up to a challenging set of 8

864 WOD: AMRAP 8 Minutes
6 Deadlift
12 UB T2B

RX Movement Standards – DL Load = Body weight on bar. TnG Reps. NO Bounce on DL. NO Dropping bar from lock out. DL must be full ROM. To be RX all 12 T2B reps each round must be unbroken. Toes must TOUCH bar on every rep.

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

864 STRONG News and upcoming events:

864 Hoodie / crew sweatshirt order – Need to know by today (Monday)  Size / Color?

864 Christmas Party – Saturday December 10 at 7:00p.m. at gym. Sign up on board to bring your favorite appetizer / dessert.

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. 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…

“God has supplied all my needs and has not failed me once.”
-Watchman Nee

BE STRONG. NO EXCUSES.

Janice and Jay