864 STRONG – Support Your Local Box

Don’t be selfish; don’t try to impress others. Be humble, thinking of others as BETTER than yourselves. Don’t look out only for your own interests, but take an interest in others, too.
-Philippians 2:3-4

There are two kinds of people in the world – those who walk into a room and say ‘Here I am’ and those who say ‘There you are’.
-Abigail Van Buren, Dear Abby columnist

If YOU don’t support your community – who will?

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future…one young athlete at a time!

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

Pre WOD – 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 Full ROM Dips (ring or bar)

864 WOD – Strength + Conditioning

864 WOD – 3 RFT of:
10 strict knees-to-elbows
10 Power Cleans 135/95
10 strict knees-to-elbows
10 burpees

January 1 864 Dues NLT Sunday January 1, 2017 – $25 Late Fee after January 1. Thank you!

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

Abdominal Strength – Accumulate 3 minutes of plank hold on elbows

864 STRONG Community news and upcoming events:

New 864 Hoodies are gone! If you are interested in getting in on the next order please let us know ASAP. Color/Size

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up today
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun

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…

J – Jesus
O – Others
Y – Yourself
equals happiness…

Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.
-Helen Keller

Make it a great day!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay