Tuesday, July 29, 2014

Wednesday July 30, 2014


CF864 Strength and Conditioning


Jesus turned and saw her. "Take heart, daughter," he said, "your faith has healed you." And the woman was healed from that moment.
-Matthew 9:22

“I have yet to find the man, however exalted his station, who did not do better work and put forth greater effort under a spirit of approval than under a spirit of criticism.” 
-Charles Schwab

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

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) WOD  - 10 RFT:


15 Push-ups
100 Meter Sprint

CFHQ (140730)

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong


Kid's Camp July 28-31 
Day 3 with an awesome group of young athletes!


Never Give Up!
Jay and Janice

Monday, July 28, 2014

Tuesday July 29, 2014


CF864 Strength and Conditioning

Do not worry about anything, but pray and ask God for everything you need, always giving thanks. And God’s peace, which is so great we cannot understand it, will keep your hearts and minds in Christ Jesus.
-Philippians 4:6-7

“Pray, and let God worry.” 
-Martin Luther (1483-1546)

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

Train Smart - Stay Hydrated!

ALL WODs / Buy In - start as a group. 

Get out of that Rut! Routine is the Enemy
-CrossFit 

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

Thank you!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Power Clean 3 (build up to a heavy triple)


d.) Conditioning - Double Grace


For Time: 135 pound clean and jerk, 60 reps

CF HQ (140728) / CF Games 2014


Form, Form, Form!

Scale based on your strength / fitness level

e.) Cash Out - Finish Strong

Skill Work - Rack Position / Gymnastic movements

Rx = Movement Standards-Full ROM/Form/Load

CrossFit Kid's Camp July 28-31 

Thankful for another awesome group of CF Kids this week!

Check us out at CrossFit864 on Facebook

"Have a great day"


Never Give Up!
Jay and Janice

Sunday, July 27, 2014

Monday July 28, 2014


CF864 Strength and Conditioning

O LORD my God, I called to you for help and you healed me.
-Psalm 30:2

“You can free your soul to fly each day, if you let God do the steering.” 
-Gary Rudz

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

ALL WODs / Buy In - start as a group.  

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!


New 3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM 


Back Squat - Monday's
Press - Thursday's

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

Thank you!


a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Squat 5 RM (work up to a tough set of 5)


A Squat above parallel is NOT a Squat!

d. Conditioning - Starts as a group - on the clock


In 3 Minutes complete:
Complete 25 DU (scale x3 singles)
then as many burpees as possible in remaining time
Score = total number of burpees completed

Rest 2 Minutes


In 3 Minutes complete:
Complete 25 Jumping Squats (explosive)
then as many weighted step ups as possible in remaining time
Score = total number of step ups completed

Load = 45/25 pound plate OH

Todays WOD - Post heaviest set of squats completed (5 solid reps)

Post total number of burpees and total number of step ups completed

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, July 28 (after last WOD) 7:00p.m.

CrossFit Kid's Camp July 28-31 - A great week to keep your CrossFit Kid active.

Check us out at CrossFit864 on Facebook

It's Monday again...No better way to start a week than with "SQUATS"


Never Give Up!
Jay and Janice

Thursday, July 24, 2014

Friday July 25, 2014


CF864 Strength and Conditioning

On this mountain he will destroy the shroud that enfolds all peoples, the sheet that covers all nations;he will swallow up death forever. The Sovereign LORD will wipe away the tears from all faces; he will remove the disgrace of his people from all the earth. The LORD has spoken.
-Isaiah 25:7-8

“If you simplify your life, quit chasing the wind, and be quiet before Him, He'll show up.” 

-Chip Ingram

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


No Saturday WOD (July 25)

ALL WODs / Buy In - start as a group. Please be on time!


Quality over Quantity

a.) Warm-up/Skill Work/Mobility 

b.) WOD - 5 RFT:


Deadlift - 10 (225/185)
Wall Ball - 20 

CFHQ 140722

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load


Never Give Up!
Jay and Janice

Wednesday, July 23, 2014

Thursday July 24, 2014


CF864 Strength and Conditioning

Jesus said, “Let the little children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these.”
-Matthew 19:14

“The man who trims himself to suit everybody will soon whittle himself away ” 

-Charles Schwab

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

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) WOD  21-15-9 Reps of:


KBS (32kg./24kg.) American
C2B Pull-ups
100 Meter Sprint (between each round)


Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong


Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook


What can we do today to help you reach your goal?

Never Give Up!
Jay and Janice

Tuesday, July 22, 2014

Wednesday July 23, 2014


CF864 Strength and Conditioning

The LORD is my light and my salvation--whom shall I fear? The LORD is the stronghold of my life--of whom shall I be afraid?

-Psalm 27:1

“Passion is the great slayer of adversity. Focus on strengths and what you   
 enjoy.”
-Charles Schwab

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

ALL WODs / Buy In - start as a group.


a.) Warm-up/Skill Work/Mobility 

b.) Buy In


c.) WOD  


Tire Flips 
Sledgehammer Strikes
Ball Slams 

Rx = Movement Standards-Full ROM/Form/Load


d.) Cash Out - Finish Strong


be strong!
Jay and Janice

Monday, July 21, 2014

Tuesday July 22, 2014


CF864 Strength and Conditioning

Keep your lives free from the love of money and be content with what you have, because God has said, "Never will I leave you; never will I forsake you."So we say with confidence, "The Lord is my helper; I will not be afraid. What can man do to me?"
-Hebrews 13:5-6

“Anything under God's control is never out of control.”
-Charles R. Swindoll

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

Train Smart - Stay Hydrated!

ALL WODs / Buy In - start as a group. 

Routine is the Enemy - 
Get out of that Rut!
-CrossFit

Yoga - Tonight at 7:15p.m. ($5) 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Power Clean 5RM

d.) Conditioning - For Time:


Run 1000 Meters 
30 Thrusters (95/65)
30 T2B (palms forward)

e.) Cash Out - Finish Strong

Skill Work - Rack Position / Hollow Rock

Rx = Movement Standards-Full ROM/Form/Load

CrossFit Kid's Camp July 28-31 (get signed up)

"Have a great day"


be strong!
Jay and Janice