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

Sunday, July 20, 2014

Monday July 21, 2014


CF864 Strength and Conditioning

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.  For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all.  So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.
2 Corinthians 4:16-18

“A man can succeed at almost anything for which he has unlimited enthusiasm.” 
-Charles Schwab

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.  

The WOD will always be covered (all movements 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.


Stay Hydrated! Drink plenty of water throughout the day.


a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) WOD - 5 RFT:


10 Squats - KB rack position (left side) 
10 Squats - KB rack position (right side)
10 No Push-up Burpees
10 Box Jumps (24/20)

RX Load = 24kg./16kg.
Beast Mode = 32kg./24kg.

d.) Cash Out - Finish Strong


Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, July 21 (after last WOD) 7:00p.m.

Ready or not....It's Monday again! Make it a great day.


be strong!
Jay and Janice

Thursday, July 17, 2014

Friday July 18, 2014


CF864 Strength and Conditioning

By the same word the present heavens and earth are reserved for fire, being kept for the day of judgment and destruction of ungodly men.
-2 Peter 3:7

“God calls each and every star by name. It’s not likely He has forgotten yours.” 
-Louie Giglio

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

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

a.) Warm-up/Skill Work/Mobility 

b.) WOD - "Isabel"


Snatch 135 pounds, 30 reps for time

Scale to your strength/fitness level.

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load


Constantly Varied
-CrossFit 

be strong!
Jay and Janice

Wednesday, July 16, 2014

Thursday July 17, 2014


CF864 Strength and Conditioning

So put to death the sinful, earthly things lurking within you. Have nothing to do with sexual immorality, impurity, lust, and evil desires. Don’t be greedy, for a greedy person is an idolater, worshiping the things of this world.
-Colossians 3:5

James 1 says, "Lust when it conceives brings forth sin"...If you don't win the battle on the "inside", it will show up on the "outside." A pure conscience is more to be sought than a good reputation.

-John MacArthur 

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.) Strength - Floor Press 1RM (week 3)

d.) Conditioning 


50 HR Push-ups for time (AFAP / with quality reps)

then- after everyone has completed push-ups

4RFT:
Run 200 Meters
15 Burpee Pull-ups

Scale based on your strength / fitness level.

e.) Cash Out - Finish Strong

Skill Work - Cleans  / TGU

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook


be strong!
Jay and Janice

Tuesday, July 15, 2014

Wednesday July 16, 2014


CF864 Strength and Conditioning


So put out of your life every evil thing and every kind of wrong. Then in gentleness accept God’s teaching that is planted in your hearts, which can save you.
-James 1:21

Every strike brings me closer to the next home run.
-Babe Ruth


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.) WOD - 7 RFT / Quality


5 Strict Dips (ring or bar)

7 Atlas Stone to Shoulder (AHAP)
9 K2E (palms forward)

Post weight of stone used


Scale dips to static hold on rings/bar if unable to perform Full Range of Motion Dips (build your strength by focusing on your weakness in your skill work)


Rx = Movement Standards-Full ROM/Form/Load


Scale based on your strength / fitness level

c.) Cash Out - Finish Strong



be strong!
Jay and Janice

Monday, July 14, 2014

Tuesday July 15, 2014


CF864 Strength and Conditioning

Jesus replied, "I tell you the truth, everyone who sins is a slave to sin.
-John 8:34

We have a strange illusion that mere time cancels sin. But mere time does nothing either to the fact or to the guilt of a sin. 
-C.S. Lewis
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. 


Constantly Varied - Routine is the Enemy!
-CrossFit

a.) Warm-up/Skill Work/Mobility 

b.) WOD - AMRAP 15


Weighted Step Ups (5 each leg)
10 Goblet Squats
5 GHD Sit-ups (scale to 10 AbMat Sit-ups)

c.) Cash Out - Finish Strong

Skill Work -  Squat Depth / 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