864 STRONG – Support Your Local Box

There is therefore now no condemnation for those who are in Christ Jesus.
-Romans 8:1

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

Warm-up / Skill Work/Mobility / Goat Work – Ignoring your weakness will not make it go away.

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

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

864 WOD – Strength + Conditioning

864 Daily WOD – 5 RFT: 5 HSPU / 10 Step Walking Lunge / 15 Lateral Hops / 20 AbMat Sit-ups

RX Movement Standards – HSPU RX Must be Full ROM. 10 total steps on lunges. Lateral hops over PVC = RX. Over and back = 1 rep.

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

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…

Good people do not need laws to tell them to act responsibly, while bad people will find a way around the laws.
-Plato

BE STRONG. NO EXCUSES.

Janice and Jay