864 STRONG – Support Your Local Box
Is there any encouragement from belonging to Christ? Any comfort from his love? Any fellowship together in the Spirit? Are your hearts tender and compassionate? Then make me truly happy by agreeing wholeheartedly with each other, loving one another, and working together with one mind and purpose.
-Philippians 2:1-2
The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.
-Vince Lombardi
“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future…one young athlete at a time!
Today’s WODs START at: 8:00a.m./5:15a.m.
Warm-up/Skill Work/Mobility /Goat Work
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
Today’s Skill Work – Work on KB Rack Position
January 1 864 Dues NLT Sunday January 1, 2017 – $25 Late Fee after January 1. Thank you!
864 WOD – Strength + Conditioning
864 WOD: 6 RFT
Bear Crawl – 1 length of gym / stay in crawl position and complete 25 Full ROM Mountain Climbers
6 Full ROM Dips (Ring or Bar) Scale = 30 Second UB Hold on rings or bar.
12 Step Walking Lunge
24 DUs (Scale = x3 singles)
30 Second Hold/Hang on Pull-up Bar (10 burpee penalty if you drop from bar during 30 seconds)
Abdominal Strength – 100 Flutter Kicks
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.
864 STRONG Community news and upcoming events:
New 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
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…
J – Jesus
O – Others
Y – Yourself
equals happiness…
Let us not be content to wait and see what will happen, but give us the determination to make the right things happen.
-Horace Mann
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay