864 STRONG – Support Your Local Box

“I know that you can do all things, and that no purpose of yours can be thwarted.
-Job 42:2

“Every sin is an act of cosmic treason, a futile attempt to dethrone God in His sovereign authority.”
-R.C. Sproul

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on grip strength (What’s your biggest weakness? Are you working toward making it your strength?)

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

864 WOD – Strength + Conditioning

864 Daily WOD: Front Squat Ladder 10-1 / 5 Burpees

RX Movement Standards – Front Squat Load = 155/95 (or AHAP) / Burpees – Full ROM. Complete 5 Burpees after each set of squats.
BEAST MODE = Body Weight Front Squats

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

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.

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…

”Gun control is like trying to reduce drunk driving by making it tougher for sober people to own cars.”
-American Citizens

BE STRONG. NO EXCUSES.

Janice and Jay