864 STRONG – Support Your Local Box

 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
-John 3:16

“If you want to live a happy life, tie it to a goal, not to people or things.”
-Albert Einstein

If YOU don’t support your community – who will?

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!

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

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on Squat Depth / Deep Squat Stretch

864 WOD – Strength + Conditioning

864 WOD – Team/Partner WOD for Time:

1.) 60 Deadlifts (245/185)
a.) Deadlift
b.) Static Hold on Pull-up bar

2.) 60 C2B Pull-ups
a.) C2B Pull-ups
b.) Holds Deadlift bar at top/lockout

3.) 60 Strict T2B
a.) Strict T2B
b.) Plank Hold – On Elbows

4.) 60 KB Swings – American (32kg./24kg.)
a.) Swings
b.) Holds one arm KB Rack Position

January 864 Dues NLT Sunday January 1, 2017 – $25 Late Fee after January 1. Thank you!

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

Abdominal Strength – 30 weighted sit-ups NFT

864 STRONG Community news and upcoming events:

New 864 Hoodies are gone! If you are interested in getting in on the next order please let us know ASAP. Color/Size

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up today
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun

January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9
Get to the gym as many times as possible each week
Don’t “Cherry Pick” WODs
Stop making excuses
Set small goals – reach them then set new goals.
Wake up each day with an attitude of gratitude. Be thankful for the small things in your life.
January Challenge – details to follow. Do you run toward a challenge or do you run away from challenges?

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…

J – Jesus
O – Others
Y – Yourself
equals happiness…

“For last year’s words belong to last year’s language and next year’s words await another voice.”
-T.S. Eliot

Happy 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay