CrossFit 864

“But the day of the Lord will come like a thief, and then the heavens will pass away with a roar, and the heavenly bodies will be burned up and dissolved, and the earth and the works that are done on it will be exposed. Since all these things are thus to be dissolved, what sort of people ought you to be in lives of holiness and godliness,”
-2 Peter 3:10-11

A man can no more diminish God’s glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, ‘darkness’ on the walls of his cell
-C.S. Lewis

Warm-ups start today promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Complete as many rounds in 20 minutes:
3 Handstand Push-ups
5 Strict/Dead hang Pull-ups
7 Box Jumps (24/20)

Abdominal Strength – As a group
3 x 30 Second Plank Hold / 30 Seconds of Flutter Kicks (alternate)

Rx’d = 
No assistance on handstand push-ups. Must be able to flip up on the wall without assistance and must use Full Range of Motion (All the way down and full extension at the top) If you are unable to do this then perform a scaled/modified version.

Pull-ups (unassisted) No Kip / No Swing. Full extension at the bottom of the movement (NO bent elbows) and chin must get over the bar on every rep. No short shanking! Do not count partial reps.

Box Jumps – Full extension of the hips on the box (no closed or muted hips)

We would rather see a few quality reps that a lot of partial reps completed with poor form. Make each rep count.

“Strength is the product of struggle”

Post your WOD on CrossFit864 Facebook.

Have you signed up for the CF864 Christmas Party? Check out the details posted on the whiteboard in the gym.

Hope that your week is going well!

BE STRONG!
Jay and Janice