864 STRONG – Support Your Local Box

“You shall not take the name of the Lord your God in vain, for the Lord will not hold him guiltless who takes his name in vain.
-Exodus 20:7

“At the end of the day, let there be no excuses, no explanations, no regrets.”
-Steve Maraboli

Warm-up/Skill Work/Mobility /Goat Work

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

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

864 WOD – Strength + Conditioning

864 WOD: “Gunny’s Revenge 2016” 
50 Burpees   
50 KBS  
50 Sit-ups  
50 SL Strikes 
50 Power Cleans 
50 Hollow Rocks
50 K2E
400 Meter Log Carry

RX – Full ROM Burpees / KBS Load = 24kg./16kg. / PC Load = 95/65

Happy Birthday to Janice aka “Gunny” 11-27 Come out and help her celebrate with a 50 chipper!

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

CF STRONG News and upcoming events:

Getting a hoodie order together – let us know ASAP if you are interested. Size / Color?

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.

Check out CrossFit864’s Facebook page. Post your WODs

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…

He that is good for making excuses is seldom good for anything else.
-Benjamin Franklin

BE STRONG. NO EXCUSES.

Janice and Jay