864 STRONG – Support Your Local Box

A shoot will come up from the stump of Jesse; from his roots a Branch will bear fruit.
-Isaiah 11:1

“I will honor Christmas in my heart, and try to keep it all the year.”
-Charles Dickens

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on HSPU / HS holds – How much skill work have you included this week?

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

864 WOD – Strength + Conditioning

Strength – Deadlift 3RM (pull a strong/heavy set of 3) Arrive early enough to warm up and ready to go at scheduled times posted above.

NFT After DL – 3 x 8 Hip Bridge (hold 2-3 seconds at the top of each bridge)

864 WOD – For time: Push Press / Pull-ups – 20 each + 10 each
RX Load = 95/65
BEAST Mode 135/95

1 x Max Rep KB Swing (American) Load = 24kg. / 16kg. Go for broke on one set of all out swings. No rest.

Abdominal Strength: Sit-ups – as many as possible in one minute. Starts as a group on the clock.

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

864 STRONG News and upcoming events:

Frogman’s Christmas – Monday December 19 / At all WOD times.

2016 Christmas Run/Walk through Clinton – Tuesday December 20 at 6:15p.m. This will be the 6:15 WOD on Tuesday.

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up today

Check out CrossFit864’s Facebook page. Post your WODs

December Challenge = Get 1 mile and 100 sit-ups each 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…

“He who has not Christmas in his heart will never find it under a tree.”
-Roy L. Smith

If you don’t support your community…who will?

BE STRONG. NO EXCUSES.

Janice and Jay