864 STRONG – Support Your Local Box

Every man shall give as he is able, according to the blessing of the LORD your God which he has given you.
-Deuteronomy 16:17

“Just like you can’t reap a harvest without planting seeds, so you can’t get without giving.”
-Debasih Mridha

Warm-up/Skill Work/Mobility /Goat Work

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

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

December 864 Dues NLT Thursday December 1 – $25 Late Fee after December 1. Thank you!

864 WOD – Strength + Conditioning

864 WOD: For Time

3 Back Squats at 2 x Bodyweight before each round.
50-40-30-20-10 reps for time of:
AbMat Sit-ups
2-pood / 1.5 Pood KBS

RX Movement Standard – If you can’t squat below parallel with twice the weight of your body …don’t load it on the bar. Partial squats are not RX! AbMat Sit-ups are full ROM shoulders touch the mat of the back of the movement and all the way up at the top. RX = In the order posted.

Yes – we are programming sit-ups lately. You will thank us on 19 December.

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

CF STRONG News and upcoming events:

864 Christmas Party – December 10 at 7:00p.m. at gym. Sign up on board. Hope that all of you can make it.

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

Frogman’s Christmas – Monday 19 December / 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

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…

The simple act of caring is heroic.
-Edward Albert

864 – No Whining Zone

BE STRONG. NO EXCUSES.

Janice and Jay