864 STRONG – Support Your Local Box
ALL Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right.
-2 Timothy 3:16
“Within the covers of the Bible are the answers for all the problems men face.”
-Ronald Reagan
“America is great because she is good. If America ceases to be good, America will cease to be great.”
“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future…one young athlete at a time!
Today’s WODs START at: 5:15a.m./8:00a.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 shoulder ROM / mobility
864 Strength + Conditioning
864 WOD – 5 RFT:
20 AbMat Sit-ups
30 Second hold on rings or dip bar
OH Box step ups (10 total steps on 24/20 box w/ 45/25 plate OH)
30 Second Plank Hold
100 Fast Singles
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.
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 before December 1 and save $ on the entry fee.
Thanks for your support with the Operation Christmas Child Shoe Boxes. 30 Boxes put together on Sunday. Our goal is 40 boxes and you have until Thursday to get boxes in.
Getting a hoddie order together – let us know ASAP if you are interested. Size / Color?
Extra “R-21” tees $20 Thx!
Check us out on Facebook at CrossFit864
November Challenge = Max Rep Hand Release Push-ups + Double unders
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…
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay