864 STRONG – Support Your Local Box
Blessed are they who observe justice, who do righteousness at all times!
-Psalm 106:3
“Justice will not be served until those who are unaffected are as outraged as those who are.”
-Benjamin Franklin
864 Kid STRONG – Tuesday and Thursday Afternoon
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 hip strength / mobility
November CF864 Dues NLT Tuesday November 1 – $25 Late Fee after November 1. Thank you!
864 WOD – Strength + Conditioning
5 RFT:
5 Step-ups (24/20 Box – holding 45/25 plate locked out OH)
10 Strict Back Extensions (hold 3 seconds at top)
15 Weighted Sit-ups (45/25 plate held at chest level)
20 Fast Single unders
There is no almost RX. It’s 100% RX’d or Scaled.
Check us out on Facebook at CrossFit864
R-21 CF864 Hero WOD – Saturday 5 November at 0900
Samaritans Purse Operation Christmas Child Shoebox 2016. We hope that everyone will take the time to pack a shoebox for this very worthy cause. See info on the board at gym. Take a minute to look at some of the stories on the Operation Christmas Child Facebook page.
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…
November Challenge = Max Rep Hand Release Push-ups + Double unders
1. You will have 2 minutes each day – on the clock as a group before the WOD starts only. No other reps will count – no exceptions.
2. Push-ups are strict form / hand release. Sloppy reps will not be counted.
3. Goal – how many total push-ups can you accumulate during the month of November.
4. Accumulate a minimum of 1,000 Double unders during the month of November.
5. CF864 Athlete that accumulates the most push-ups + a minimum of 1,000 DUs will be monthly winner
“Right is right, even if everyone is against it, and wrong is wrong, even if everyone is for it.”
-William Penn
BE STRONG. BE LEGIT. BE PREPARED.
Janice and Jay