Sunday, August 31, 2014

Monday September 1, 2014 Labor Day


CF864 Strength and Conditioning

Work willingly at whatever you do, as though you were working for the Lord rather than people.
-Colossians 3:23

"There is no substitute for hard work."

-Thomas Edison 

Labor Day WOD - starts at:
9:00a.m. (only one WOD today)


Reminder - September Dues (NLT Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.

Thank you for your consideration!


WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you! 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -ALL WODs / Buy In - start as a group. 

c.) WOD - 9:00a.m.


d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load


FORM! More important than time/weight used

Check us out at CrossFit864 on Facebook

Share a word of encouragement with someone today. 


It's Labor Day - take the day off!

Hope you have a great day! 

Never Give Up!
Jay and Janice

Thursday, August 28, 2014

Friday August 29, 2014


CF864 Strength and Conditioning

"Where were you when I laid the earth's foundation? Tell me, if you understand. Who marked off its dimensions? Surely you know! Who stretched a measuring line across it? On what were its footings set, or who laid its cornerstone-while the morning stars sang together and all the angels shouted for joy?
-Job 38:4-7

Little people with little minds and little imaginations go through life in little ruts, smugly resisting all changes which would jar their little worlds.

-Zig Ziglar

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.


Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.

Thank you for your consideration!


Quality over Quantity

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD: "Elizabeth"

21-15-9 Reps for time of:

Clean - 135 pounds
Ring Dips

Dips - No band assisted dips. If unable to complete unassisted full ROM dips scale to (sub) static hold on dip bar. Accumulate a total of 60 seconds each round locked out at the top of the dip.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD - Based each week on the number signed up. 

Are you planning on coming? Are you signed up? The sign up list is posted at the first of each week. Thanks!

Have a great weekend!

Never Give Up!
Jay and Janice

Wednesday, August 27, 2014

Thursday August 28, 2014


CF864 Strength and Conditioning

"Many nations will be joined with the LORD in that day and will become my people. I will live among you and you will know that the LORD Almighty has sent me to you.
-Zechariah 2:11

“We cannot live for ourselves alone. Our lives are connected by a thousand invisible threads, and along these sympathetic fibers, our actions run as causes and return to us as results.” 
-Herman Melville

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.

Thank you for your consideration!



ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) WOD - 3 RFT:


Run 400 Meters
21 Deadlifts 
12 Pull-ups

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Load = 185/135
Pull-ups = your choice. any style. any grip
Scale based on your strength/fitness level


Skill Work - Goat Work Time / Don't neglect the important aspect of skill training unless you are completely satisfied with being weak and having crappy form on certain movements. Train to be better.


Have a great day and remember to be AWESOME!


Never Give Up!
Jay and Janice

Tuesday, August 26, 2014

Wednesday August 27, 2014


CF864 Strength and Conditioning

Discipline your son, and he will give you rest; he will give delight to your heart.

-Proverbs 29:17

A child who is allowed to be disrespectful to his parents will not have true respect for anyone.

-Billy graham

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.


Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.

Thank you for your consideration!


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 21-15-9 


Push-ups (HR)
K2E (palms forward)
Back Extensions (slow, controlled reps)
OH Plate Carry - 100M (45/25) after each round

OH Plate Carry - 100M total (to 50 and back) Please do not drop/slam plates. Plate must be completely locked out overhead.

Skill Work - TGU and Hollow Rocks. Work on them before they show up in the WOD again.

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong


Never Give Up!
Jay and Janice

Monday, August 25, 2014

Tuesday August 26, 2014


CF864 Strength and Conditioning

The heavens declare the glory of God; the skies proclaim the work of his hands.
-Psalm 19:1


“God comes right out and tells us why he gives us more money than we need. It's not so we can find more ways to spend it. It's not so we can indulge ourselves and spoil our children. It's not so we can insulate ourselves from needing God's provision. It's so we can give and give generously (2 Corinthians 8:14; 9:11)” 
-Randy Alcorn

Today's WOD's - start at:5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please show up on time for WOD out of respect for your fellow CrossFitters.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD - AMRAP 20


10 One Arm KBS (5L/5R)
5 L Pull-ups
5 Burpees

KBS Load = AHAP

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - KB Rack Position / OH Squat (lockout/depth)

Get out of that Rut - Routine is the Enemy!

-CrossFit 

Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements? Check out the products at CF864.
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Train Hard.Eat Clean. Rest. Repeat

"Have a great day" Make it a great day!


Never Give Up!
Jay and Janice

Sunday, August 24, 2014

Monday August 25, 2014


CF864 Strength and Conditioning

Direct your children onto the right path, and when they are older, they will not leave it.

-Proverbs 22:6

Don't worry that children never listen to you; worry that they are always watching you.
-Robert Fulgham

 
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you! 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -ALL WODs / Buy In - start as a group. 

c.) WOD - "Nancy"


400 Meter Run

OHS X 15 (95)

Rx Load = 95

Girls - CF864 Rx = 65
Scale to 45/25 Plate

FORM! More important than time/weight used


A Squat above parallel is NOT a Squat!


d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, August 25 (after last WOD) 7:00p.m.

Check us out at CrossFit864 on Facebook


Share a word of encouragement with someone today. 

Never Give Up!
Jay and Janice

Thursday, August 21, 2014

Friday August 22, 2014


CF864 Strength and Conditioning

When Jesus spoke again to the people, he said, "I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life."
-John 8:12

“We love the things we love for what they are.”

-Robert Frost

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Quality over Quantity

a.) Warm-up/Skill Work/Mobility 


b.) Buy In - start as a group. 

c.) Today's WOD: EMOM - 15


Even - 5 PC 

Odd - 10 Box Jumps 

Rx Load = 
PC - 75% of your body weight on bar
Box Jump - 24/20 inch 

d.) Cash Out - Finish Strong


Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD - Based each week on number signed up (posted each week) are you planning on coming? Are you signed up?


Never Give Up!
Jay and Janice