864 STRONG – Support Your Local Box

And the angel said to her, “Do not be afraid, Mary, for you have found favor with God. And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. 
-Luke 1:30-31

“The greatest and most momentous fact which the history of the world records is the fact of Christ’s birth.”
-Charles H. Spurgeon

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

Warm-up/Skill Work/Mobility /Goat Work

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. – Light Run will be the 6:15 WOD (see below)

Show Up. Do Work. Get Results.

864 WOD – Strength + Conditioning

All WODs start promptly at the scheduled times. If you are late PLEASE show respect to everyone that was on time and wait until the next WOD starts. PLEASE don’t jump in after the clock starts. One of the easiest ways to get injured is not properly warming up prior to any workout.
On time = Early. Thank you!

864 WOD – 5 RFT:
5 Ball Slams
10 KB Snatch L
10 KB Snatch R
15 Box Jumps

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled.
Slam Ball – AHAP / KB Load – AHAP (minimum RX 24kg./16kg.) / Box – 24/20

Life is really simple, but we insist on making it complicated.
-Confucius

864 STRONG Community news and upcoming events:

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
https://runsignup.com/Race/SC/Clinton/7thannualCrossFit86412Marathon5krun

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…

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

“When I retire or when I walk away from competing from CrossFit, I won’t have it anymore [but] Christ will always be there.”
-Rich Froning

Support your fellow CrossFitters!

BE STRONG. NO EXCUSES.

Janice and Jay