864 STRONG – Support Your Local Box

For he is God’s servant for your good. But if you do wrong, be afraid, for he does not bear the sword in vain. For he is the servant of God, an avenger who carries out God’s wrath on the wrongdoer.
-Romans 13:4

“I’m going to plead with you, do not cross us. Because if you do, the survivors will write about what we do here for 10,000 years.”
-General James “Mad Dog” Mattis

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

See Christmas party information below.

Strength – Deadlift 5RM (pull a strong/heavy set of 5) Arrive early enough to warm up and ready to go at scheduled times posted above.

NFT – 2 x 10 Hip Bridge (hold 2-3 seconds at the top of each bridge)

864 WOD: As many reps as possible in 10 Minutes – Press

RX = Load 95/65. Max rep press. Score is total number of press in 10 minutes. Reps counted until you rack or drop bar. When you reach max on each set – complete 5 box jumps and then continue press. Reps (press only) are a total of all sets. Box Jump = As high as possible for 5 (minimum 24/20 if RX)

Abdominal Strength – 4 x 25 Sit-ups / 30 Second Plank. 25 Sit-ups then plank 4 times.

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

864 STRONG News and upcoming events:

864 Christmas Party – Saturday December 10 at 7:00p.m. at gym. Sign up on board to bring your favorite appetizer / dessert. List what you plan on bringing – this will help us keep a good variety of food.

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

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…

Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds.
-Theodore Roosevelt, 1901

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

BE STRONG. NO EXCUSES.

Janice and Jay