Tuesday, April 15, 2014

Wednesday April 16, 2014


CF864 Strength and Conditioning


Pay your taxes, too, for these same reasons. For government workers need to be paid. They are serving God in what they do. Give to everyone what you owe them: Pay your taxes and government fees to those who collect them, and give respect and honor to those who are in authority.
-Romans 13:6-7

“If Jesus rose from the dead, then you have to accept all that he said; if he didn't rise from the dead, then why worry about any of what he said? The issue on which everything hangs is not whether or not you like his teaching but whether or not he rose from the dead.” 

-Timothy Keller, The Reason for God: 
 Belief in an Age of Skepticism 


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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Pick a weakness.

ALL WODs start together as a group.

Buy In - as a group

WOD 


AMRAP - 7
7 Dips (rings / bar) No Bands - scale to HR Push-ups
9 Back Extensions (hold 2 seconds at top) 

Rest 1 Minute


AMRAP - 7
7 Weighted Sit-ups (45/25 pound plate)
9 Weighted Step Walking Lunge 
(9 total steps / KB through legs) 

FORM!

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up!

Check us out at CrossFit864 on Facebook

Easter / Good Friday Schedule
Friday - 5:15a.m. and 9:00a.m. only 
Saturday - No WOD

Check the CF864 News Board at the gym for upcoming events

Have a great "Hump Day"

be strong!
Jay and Janice

Monday, April 14, 2014

Tuesday April 15, 2014


CF864 Strength and Conditioning


The Resurrection of Christ 
Let me now remind you, dear brothers and sisters, of the Good News I preached to you before. You welcomed it then, and you still stand firm in it. I passed on to you what was most important and what had also been passed on to me. Christ died for our sins, just as the Scriptures said. He was buried, and he was raised from the dead on the third day, just as the Scriptures said.
-1 Corinthians 15:1,3-4

The Bible tells us that Jesus Christ came to do three things. He came to have my past forgiven, you get a purpose for living and a home in Heaven.-Rick Warren
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. 

Buy In - always as a group

WOD - 4 RFT:


15 KBS (24kg./16kg.) American Style
10 Burpees
15 KBS (24kg./16kg.) American Style
10 DU's (scaled to x3 singles)

Cash Out - Finish Strong

Do you hit the door and skip the cash out when it includes mobility or skill work?  Don't neglect this important part of CrossFit training! It's just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. Last chance to save!

The early entry fee discount ends April 15. Rate goes up after April 15.

be strong!
Jay and Janice

Sunday, April 13, 2014

Monday April 14, 2014


CF864 Strength and Conditioning

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed.
-1 Peter 2:24

“If man had his way, the plan of redemption would be an endless and bloody conflict. In reality, salvation was bought not by Jesus' fist, but by His nail-pierced hands; not by muscle but by love; not by vengeance but by forgiveness; not by force but by sacrifice. Jesus Christ our Lord surrendered in order that He might win; He destroyed His enemies by dying for them and conquered death by allowing death to conquer Him.”
-A.W. Tozer

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

Warm-up/Skill Work - Goat work. Work on clean form (starting position and rack position) Train to be a better athlete. Don't be satisfied with just getting by.


ALL WODs start together as a group.


Buy In - always as a group

Strength - Press 1 RM


Work up to a heavy single strict press. Go for a PR today!

Conditioning 21-15-9 Reps of:


Strict T2B (no kip)
Squat Clean (95/65)

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

Men's Roundtable Tonight - A Quest for Authentic Manhood

Monday, April 14 (after last WOD) 7:00p.m.


CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. Last chance to save!
The early entry fee discount ends April 15. Rate goes up after April 15.

"Happy Monday"

be strong!
Jay and Janice

Thursday, April 10, 2014

Friday April 11, 2014


CF864 Strength and Conditioning


When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.
-Romans 5:6-8

And know that I am with you always; yes, to the end of time.
-Jesus

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

ALL WODs start together as a group.

Warm-up/Skill Work - Goat work. Work on rack position today.

Buy In - always as a group

WOD / EMOM - 15


Even - 15 Box Jumps (24/20)

Odd - 10 Strict Pull-ups 

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

It's Friday! Make today a great day! 

be strong!
Jay and Janice

Wednesday, April 9, 2014

Thursday April 10, 2014



CF864 Strength and Conditioning

The Son radiates God’s own glory and expresses the very character of God, and he sustains everything by the mighty power of his command. When he had cleansed us from our sins, he sat down in the place of honor at the right hand of the majestic God in heaven.
-Hebrews 1:3

“There is an appropriate way to use your story, not as an excuse but as a testimony to God's ability to free you from the past.” 

-Andy Stanley

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. Work on squat therapy today.

Buy In - always as a group

Strength - Back Squat 3 RM


Conditioning - 4 RFT:


Run 400 Meters
50 Squats
 

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

Come out and support Shelby today after the last WOD. She will discuss the Advocare product line.

Hang on Friday is only a day away! 

"Have a great day"

be strong!
Jay and Janice

Tuesday, April 8, 2014

Wednesday April 9, 2014


CF864 Strength and Conditioning

Avoid worthless, foolish talk that only leads to more godless behavior. This kind of talk spreads like cancer

-2 Timothy 2:16-17

“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.”

-Francis Chan

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Pick a weakness.

ALL WODs start together as a group.

Reminder - April Dues (by April 1, 2014) Thank you!
$10.00 Late fee on all dues after Tuesday April 1. 


Buy In - as a group

WOD For Time - "Annie"


50-40-30-20-10 reps/rounds of:

Double-unders
Sit-ups (AbMat)

Scale = x3 singles

FORM!

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up!

Check us out at CrossFit864 on Facebook

Have a great "Hump Day"

be strong!
Jay and Janice

Monday, April 7, 2014

Tuesday April 8, 2014


CF864 Strength and Conditioning

My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave himself for me.
-Galatians 2:20

People can be more forgiving than you can imagine. But you have to forgive yourself. Let go of what's bitter and move on.
-Bill Cosby


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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. Work on TGU today.


Reminder - April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1. 


Buy In - always as a group

WOD 


3 RFT:

10 PC (95/65) TNG - UB 
15 Strict T2B (palms forward) No kip

3 RFT:

10 OHS (95/65) Sub/Scale = 45/25 plate
15 Burpees

Cash Out - Finish Strong


Do you hit the door and skip the cash out when it includes mobility or skill work?  Don't neglect this important part of CrossFit training! It's just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

be strong!
Jay and Janice