864 STRONG – Support your BOX

For the drunkard and the glutton will come to poverty.
-Proverbs 23:21

“A man’s true character comes out when he’s drunk.”
-Charlie Chaplin

How do you support your community?

“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

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

Strength does not come from physical capacity. It comes from an indomitable will.

864 WOD – Strength + Conditioning

864 WOD – 3 RFT:
Run 200 Meters
10 Power Cleans
20 Russian KBS
30 DU

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

RX Movement Standards – Run to 100 Meter mark and back. Power Clean Load = 135/95 TnG reps. KB Load = 24kg./16kg. UB Swings. Scale DUs to x 3 singles.

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

Abdominal Strength – Alternate 3 x Bird Dog (5 each side) / 30 second Downward-Facing Dog

864 STRONG Community news and upcoming events:

Represent! 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

January 2017 Challenge:
Paleo Challenge / Clean Eating / 10 Day SHRED / Starting January 9
Get to the gym as many times as possible each week
Don’t “Cherry Pick” WODs
Stop making excuses
Set small goals – reach them then set new goals.
Wake up each day with an attitude of gratitude. Be thankful for the small things in your life.
January Challenge – details to follow. Do you run toward a challenge or do you run away from challenges?

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…

Looking for happiness? Do you try to live each day with JOY?
J– Jesus
O – Others
Y – Yourself
equals true happiness…

Nutrition Tip: Don’t eat anything that your great-grandmother wouldn’t recognize as food. Do you know what ingredients are in your food today?
Can you pronounce them? “Good food isn’t cheap, but cheap food isn’t good!”

Relentless in 2017!

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay