864 STRONG – Support Your Local Box

A glad heart makes a happy face; a broken heart crushes the spirit.
-Proverbs 15:13-14

We shall never know all the good that a simple smile can do.
-Mother Teresa

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on ankle strength/mobility (do you include daily skill work or just ignore the things that you are weak at?)

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

864 WOD – Strength + Conditioning

Today’s 864 WOD – For Time
#1 KB Rack / Burpees
#2 Plank Hold / OH Step up

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

Show Up. Do Work. Get Results.

864 STRONG News and upcoming events:

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. Are you in?

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…

Anytime you judge someone you are being foolish.
-Rick Warren

BE STRONG. NO EXCUSES.

Janice and Jay