864 STRONG – Support Your Local Box
Everyone must submit to governing authorities. For all authority comes from God, and those in positions of authority have been placed there by God.
-Romans 13:1
Nobody will ever deprive the American people of the right to vote except the American people themselves and the only way they could do this is by not voting.
-Franklin D. Roosevelt
“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future…one young athlete at a time!
Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work/Mobility /Goat Work
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
Today’s Skill Work – Work on squat depth and ankle strength / mobility
Fueling the CF864 Athlete – Today at 4:45p.m. Ashley Hibbitts will provide nutritional information and provide sample of products.
864 WOD – Strength + Conditioning
Strength – Squat Clean 3RM (work up to a strong/heavy set of 3)
864 WOD – 3 RFT: 20 UB Goblet Squats / 10 G2OH / 20 Russian KB Swings
RX = All 20 squats must be UB each round. Squat KB Load = 32kg./24kg. – G2OH Load 95/65 / KB Swing Load 32kg./24kg.
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.
CF STRONG News and upcoming events:
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 before December 1 and save $ on the entry fee.
Thanks for your support with the Operation Christmas Child Shoe Boxes. 30 Boxes put together on Sunday. Our goal is 40 boxes and you have until Thursday to get boxes in.
Getting a hoddie order together – let us know ASAP if you are interested. Size / Color?
Extra “R-21” tees if you are interested let us know…first come basis. $20 Thx!
Check us out on Facebook at CrossFit864
November Challenge = Max Rep Hand Release Push-ups + Double unders
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…
“If you want to get warm you must stand near the fire: if you want to be wet you must get into the water. If you want joy, power, peace, eternal life, you must get close to, or even into, the thing that has them.”
-C.S. Lewis
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay