Thursday, April 16, 2015

Friday April 17, 2015


CrossFit Eight.Six.Four 

Excuses or Results? You can't have both.

Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness?
-2 Corinthians 6:14

“What is a friend? A single soul dwelling in two bodies.” 
-Aristotle

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

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week?

b.) Buy In - start as a group. 

c.) Today's WOD: 21-15-9


Bench Press or Floor Press (your choice)
Strict / Dead Hang Pull-ups (any hand position)

RX Load = 
M / body weight on bar
W / 80% of body weight on bar

Don't load the bar with a weight that you can't unload and rack without a spotter. Don't load a weight that you have to do singles to get through the first round. Scale accordingly. Weight must touch chest and reach full extension (lock out) at the top of the rep if RX. No short, choppy reps.
Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 


Upcoming CF864 Events:



Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 

No Saturday WOD (April 18) Come out to support the 
2015 Mud Run - Palmetto Equestrian Therapeutic Riding Program

Be humble and consider others MORE important than yourselves.
-Philippians 4:3


Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Wednesday, April 15, 2015

Thursday April 16, 2015


CrossFit 864 No Frills Just Results

Wrath is cruel, anger is overwhelming, but who can stand before jealousy?
-Psalm 27:4

Be Stronger than your excuses.

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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 


Clean and Press - Monday's
Back Squat - Thursday's

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - 
Back Squat (work up to a heavy single)

Form! A squat above parallel is NOT a squat!

d.) Conditioning - 5 RFT / AFAP:


15 Push Press - Rx Load 95/65 (Unbroken)
10 K2E
5 OHS (45/25 plate)
30 Second Plank Hold - each round

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:



Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

Being challenged in life is inevitable.
Being defeated is optional.

NEVER GIVE UP!
Jay and Janice

Tuesday, April 14, 2015

Wednesday April 15, 2015


CF864 STRENGTH and CONDITIONING

Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.
-Galatians 6:6-7

No man with a complex life can be happy! The simple secret of the happiness is simple life!


This day in history - 1997
Baseball honors Jackie Robinson by retiring #42 for all teams

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

ALL WODs and Buy In - start as a group.

Skill Work - Are you getting stronger? Conquering your weakness?

a.) Warm-up/Skill Work/Goat Work/Mobility 


b.) Buy In - Starts as a group

c.) WOD -AMRAP 20

1 TGU L/R (AHAP with good form)
10 Step Lunge w/ KB
10 Dips on rings or bar - No bands (scale options below)
1 Crawl - length of gym

Dips - scale to push-ups or 30 second hold on dip bar

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (4-21) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

“You can give without loving, but you can never love without giving.”
-Robert Louis Stevenson 

Train Hard. Support Others. Have Fun

Have a great day!

NEVER GIVE UP!
Jay and Janice

Monday, April 13, 2015

Tuesday April 14, 2015


CrossFit 864 No Frills Just Results

“Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?”
-Romans 8:35

“We make time for what we truly value. We build habits and routines around the things that really matter to us. This is an important principle to understand as we seek to build our lives around the gospel. Do you want a cross centered life? A cross centered life is made up of cross centered days.” 
-C.J. Mahaney


Do you look for ways to make your workout easier or do you look for ways to make yourself stronger? 


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

Check CrossFit864 Facebook for updates

ALL WODs / Buy In - start together as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD - 5 RFT:


21 KBS - 24kg./16kg. (American Style) Goal - Unbroken

12 GHD Sit-ups (Full ROM) Scale to AbMat Sit-ups
30 DU's (Scale to 100 fast singles)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday April 21 at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015


Rhythm on the Rails 5k Run - May 16 (sign up at gym)


Check us out at CrossFit864 on Facebook

Remember that the happiest people are not those getting more, but those giving more.
-H. Jackson Brown, Jr.

Make today a great day! 

NEVER GIVE UP!
Jay and Janice

Sunday, April 12, 2015

Monday April 13, 2015


CF864 STRENGTH and CONDITIONING


“But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.”

-1 John 1:9

“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.” 

-Francis Chan

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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 


Clean and Press - Monday's
Back Squat - Thursday's


Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - 
Clean and Press (work up to a heavy single)

d.) Conditioning - 3 X


20 Back Squats - 185/135 (Unbroken)
10 Box Jumps - 24/20
200 Meter Shuttle Run - 50M and back twice (sprint pace)


A squat above parallel is NOT a squat!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:



Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, April 13 (after last WOD) 7:00p.m.


"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

Have a great Monday!


NEVER GIVE UP!
Jay and Janice

Thursday, April 9, 2015

Friday April 10, 2015


CrossFit Eight.Six.Four 

Excuses or Results - Your Choice

“Not everyone who says to me, ‘Lord, Lord,’ will enter the kingdom of heaven, but only the one who does the will of my Father who is in heaven. Many will say to me on that day, ‘Lord, Lord, did we not prophesy in your name and in your name drive out demons and in your name perform many miracles?’ Then I will tell them plainly, ‘I never knew you. Away from me, you evildoers!’
-Matthew 7:21-23

“Pride must die in you, or nothing of heaven can live in you.”
-Andrew Murray

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

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week?

b.) Buy In - start as a group. 

c.) Today's WOD - EMOM 15


Even - 5 Deadlifts - Rx = Body weight on bar

Odd - 5 Strict Pull-ups, 10 Push-ups, 15 Mountain Climbers

Beast Mode: 
1.5 times bodyweight on DL
Wearing your weighted vest (at least 20 pounds)

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 


Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 


Just play. Have fun. Enjoy the game.
-Michael Jordan

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Wednesday, April 8, 2015

Thursday April 9, 2015


CrossFit 864 No Frills Just Results


But if you do not forgive others their trespasses, neither will your Father forgive your trespasses.
-Matthew 6:15

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.” 
-C.S. Lewis

We are thankful for the group of people that gather every day to do hard work at CF864. It's awesome to see how you guys come together and support each other not only in the pursuit of your fitness goals but in life in general. This is what the CrossFit community is built on.

Being challenged in life is inevitable.
Being defeated is optional.

Reminder - April Dues (NLT Wednesday April 1, 2015) 
$25.00 Late fee on all dues after April 1.
Thank you for your consideration! We appreciate you.

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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 


Clean and Press - Monday's
Back Squat - Thursday's

Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - 
Back Squat (work up to a heavy set of 3)

Form! A squat above parallel is NOT a squat!

d.) Conditioning: 4 RFT - AFAP

25 Air Squats 
400 Meter Run

Air Squats must be below parallel and hips open at the top if RX.

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)



Check CrossFit864 on Facebook for updates

NEVER GIVE UP!
Jay and Janice