864 STRONG – Support Your Local Box
For the wages of sin is death, but the free gift of God is eternal life in Christ Jesus our Lord.
-Romans 6:23
We are engaged in a good cause, fight under a good Captain, the victory is sure beforehand, and the prize is a crown—a crown of eternal life.
-John Newton
“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 ankle strength / mobility
November CF864 Dues NLT Tuesday November 1 – $25 Late Fee after November 1. Thank you!
Big thank you to the CF864 crew that showed up Saturday morning to represent at R-21! You guys are awesome. Some of you that were not able to be there asked about a R-21 tee so we ordered a few extra. If you are interested let us know on Monday…first come basis. $20 Thx!
864 WOD – Strength + Conditioning
Strength – Squat Clean 5RM (work up to a strong/heavy set of 5)
864 WOD 21-15-9 Reps: Power Cleans / Toes-to-Bar
RX Movement Standards: PC Load = 75% of body weight on bar. TnG reps. T2B – toes much touch bar every rep.
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.
Check us out on Facebook at CrossFit864
Samaritans Purse Operation Christmas Child Shoebox 2016. We hope that everyone will take the time to pack a shoebox for this very worthy cause. See info on the board at gym. Take a minute to look at some of the stories on the Operation Christmas Child Facebook page. Boxes must be in by Friday November 11. Bring to the gym.
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…
November Challenge = Max Rep Hand Release Push-ups + Double unders
1. You will have 2 minutes each day – on the clock as a group before the WOD starts only. No other reps will count – no exceptions.
2. Push-ups are strict form / hand release. Sloppy reps will not be counted.
3. Goal – how many total push-ups can you accumulate during the month of November.
4. Accumulate a minimum of 1,000 Double unders during the month of November.
5. CF864 Athlete that accumulates the most push-ups + a minimum of 1,000 DUs will be monthly winner
“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