Tuesday, August 19, 2014

Wednesday August 20, 2014


CF864 Strength and Conditioning


Whoever spares the rod hates his son, but he who loves him is diligent to discipline him.

-Proverbs 13:24

“Self-control is the chief element in self-respect, and self-respect is the chief element in courage.” 

-Thucydides

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  - 5 Rounds

45 Fast Single-unders

30 Split Jumps - alternate legs each jump
15 Hollow Rocks
1 - Bear Crawl - length of gym (stay low) 

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong


Never Give Up!
Jay and Janice

Monday, August 18, 2014

Tuesday August 19, 2014


CF864 Strength and Conditioning

Pray without ceasing.
-1 Thessalonians 5:17


Forgiveness is me giving up my right to hurt you for hurting me. 
-Anonymous

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  start as a group.

c.) WOD - Conditioning - AMRAP - 20


OH Plate Carry (45/25) 50 M and back (don't drop plates)
10 Strict Dips (ring or bar) scale to HR Push-ups
15 K2E (palms forward)
20 Mountain Climbers (straight count) Full ROM

RX =
OH Plate Carry - both arms must be locked out - no bent elbows. 
Don't drop/slam plates.
Dips - if unable to perform strict (no kip) dips - scale to HR push-ups
K2E - Palms forward - knees must TOUCH elbows.
Mountain Climbers - Full ROM - No short, choppy reps.

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - Clean set up/ Strict pull-ups

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. 
About Time Whey. 

Train Hard.Eat Clean. Rest. Repeat

"Have a great day"


Never Give Up!
Jay and Janice

Sunday, August 17, 2014

Monday August 18, 2014


CF864 Strength and Conditioning

Now we see but a poor reflection as in a mirror; then we shall see face to face. Now I know in part; then I shall know fully, even as I am fully known.

-1 Corinthians 13:12

The secret of getting ahead is getting started.
-Mark Twain

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! 

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


Back Squat - Monday's
Press - Thursday's

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Back Squat 1 (work up to a heavy single)


This is week 3 on our current strength cycle
A Squat above parallel is NOT a Squat!

d. Conditioning - Starts as a group 

3 RFT:


50 Squats
50 AbMat Sit-ups
45 Second plank (on elbows) stay tight

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, August 18 (after last WOD) 7:00p.m.

Check us out at CrossFit864 on Facebook


To all of our PC and Pharmacy School CrossFitters - Welcome Back! We have missed ya'll!

It's Monday and it's' time to PR!


Never Give Up!
Jay and Janice

Thursday, August 14, 2014

Friday August 15, 2014



CF864 Strength and Conditioning

 ”No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.  “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?
-Matthew 6:24-25

Take pride in exactly what it is you do and remember it's okay to fail as long as you don't give up.
-Dan O'Brien

Equipment needed for today's WOD: 
stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 

20 rounds for time:
1 burpee
10 air squats

Option a.) 150 Push-ups for time
Penalty - 5 Squats each time you stop

Option b.) 10 Rounds of:
20 Meter Sprint (100% effort) for best time.
20 Meter converts to 65 Feet

Option c.) 5 Rounds of:
30 Second Handstand hold /then 30 Second Plank Hold
30 Air Squats
Option d.) Challenge WOD 
100 Air Squats
Run 1 Mile
100 2-Count Mountain Climbers
Run 1 Mile
100 Push-ups
Run 1 Mile


Take the challenge if you have missed some of this weeks WODs or just been slack for no reason.

Abdominal Strength – 3 x 20 Hollow Rocks and 3 x Max Rep Sit-ups in 1 Minute
Rest as needed between rounds.
Spend plenty of time working on your mobility. 
Need accountability - post your time on CrossFit864 Facebook.

TGIF! Hope this has been a good week for you.

We will be back on our normal gym schedule starting Monday August 18. Look forward to seeing all of you! Get rested up and ready to hit it hard. Thanks again for your support!

Never Give Up!
Jay and Janice

Wednesday, August 13, 2014

Thursday August 14, 2014



CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.
-1 John 4:7

“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior


See Friday August 8 post for schedule info for this week.

Equipment needed for today's WOD: 
stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold
Option a.) 4 rounds for time:
10 Handstand push-ups
400m run

Option b.) 10 rounds for time:
10 push-ups
100M Sprint



Option c.) “Invisible Fran” For time:
21-15-9 reps of:
Air squats
Push ups
Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)
Count stops when you have to rest and your heels hit the floor

Challenge – wear your weighted vest on today's WOD.
Spend plenty of time this week working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

Hope you are having a great week!

Never Give Up!
Jay and Janice

Tuesday, August 12, 2014

Wednesday August 13, 2014


CF864 Strength and Conditioning

In times of trouble, may the Lord answer your cry. May the name of the God of Jacob keep you safe from all harm.
-Psalm 20:1


“Courage doesn't always roar, sometimes it's the quiet voice at the end of the day whispering 'I will try again tomorrow”
-Mary Anne Radmacher


See Friday August 8 post for schedule info for this week.

Equipment needed for today's WOD: Mojo!
stopwatch, sidewalk chalk, iPod (optional)

NO Excuses!

Today’s CF864 Home WOD: 100 Burpees followed by 1 Mile Run for time
Option a.) 100 Hand Release Push-ups and 100 Jumping Squats 
Option a is Straight sets (not broken into rounds)

Option b.) Tabata Air Squats (bottom to bottom) 

Bottom to Bottom = hold at bottom during 10 second rest.
Tabata = 8 x 20 seconds of work / 10 seconds rest
followed by a 5k Run (3.1 miles)

Option c.) 10 Rounds for time:
Run 200m
10 squats
10 push ups
10 sit-ups

Scale to 5 Rounds if you need to based on your strength level.
Abdominal Strength – 3 x Max Plank Hold
After you drop on the first one give yourself 3 minutes and go again trying to hold longer than the first time.

Challenge – wear your weighted vest on today's WOD.

Can’t do / Won’t do / Don’t Like to do/ "Love BURPEES"
Which category do you fall into? 
You know the old saying "if it were easy then everybody would be doing it."

Don't get slack this week! Need accountability? Post your time on CrossFit864 Facebook.

Have a great day!

Never Give Up!
Jay and Janice

Monday, August 11, 2014

Tuesday August 12, 2014


CF864 Strength and Conditioning


Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.

-Psalm 91:1

Don't ever give up. You gotta keep trying, and never give up. 
-Ryan Sheckler 


See Friday August 8 post for gym schedule info this week.

Equipment needed for today's WOD: 

Stopwatch, Motivation, sidewalk chalk to mark rounds, iPod (optional)

10 Rounds of:
30 seconds of mountain climbers (get full range of motion)

30 seconds of bear crawls
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)

30 seconds of jumping air squats (explosive)
30 seconds of lateral hops (set up something mid shin to hop over)
30 second rest – then repeat from beginning


Scale number of rounds based on your fitness level.

Need accountability - post your time on CrossFit864 Facebook.

Have a great day!

Never Give Up!
Jay and Janice