Sunday, March 29, 2015

Monday March 30, 2015


CF864 STRENGTH and CONDITIONING


“There is no judgment against anyone who believes in him. But anyone who does not believe in him has already been judged for not believing in God’s one and only Son. And the judgment is based on this fact: God’s light came into the world, but people loved the darkness more than the light, for their actions were evil. All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.

-John 3:18-21

“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” 
-Plato

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:
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 PressMonday'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 set of 5)

d.) Conditioning: 10-1 / KBS and Goblet Squat Complex


10 Swings
10 Goblet Squats
10 Swings
9 Goblet Squat
10 Swings
8 Goblet Squats

10 Swings
7 Goblet Squats

...Continue until you reach 1 Squat


10 Swings
1 Goblet Squat


Rx Load = 24kg./16kg. for both movements

A squat above parallel is NOT a squat!

Form! 

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 7) 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, March 30 (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, March 26, 2015

Friday March 26, 2015


CrossFit Eight.Six.Four

If the foot should say, “Because I am not a hand, I do not belong to the body,” that would not make it any less a part of the body.
-1 Corinthians 12:15

"I am content to fill a little space if God be glorified."
-Susanna Wesley, mother of John and Charles Wesley


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 - 
27-21-15-9 reps for time of:

KBS (24KG./16KG.)
Thrusters (95/65)

If you choose not to follow the Rx movement standards - post your time under scaled even if you use the Rx weight for the workout.

2015 CrossFit864 In-house Games Open WOD #5 (15.5) - posted at CF864. 
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym. 

Reps / Movement Standards / Form / will be judged (reps counted) if you are signed up to compete. 

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 7) 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, March 25, 2015

Thursday March 26, 2015


CF864 STRENGTH and CONDITIONING

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

The jealous are troublesome to others, but a torment to themselves.
-William Penn


Train Hard. Support Others. Have Fun

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

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Dirty Thirty"

30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood/1.5 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions

30 Burpees
30 Double unders


d.) Cash Out - 
Finish Strong

CrossFit Games Open 15.5 - Friday's WOD

Rx Movement Standards:
Form! Scale/modify based on your strength/fitness level. 
The movement standards will always be covered before the WOD starts. Thanks!

Check CrossFit864 on Facebook for video movement demos

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (4-7) 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

“It is not the strength of your faith but the object of your faith that actually saves you.” 
-Timothy Keller

NEVER GIVE UP!
Jay and Janice

Tuesday, March 24, 2015

Wednesday March 25, 2015


CF864 STRENGTH and CONDITIONING

All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.
- John 3:20-21


“So when the devil throws your sins in your face and declares that you deserve death and hell, tell him this: "I admit that I deserve death and hell, what of it? For I know One who suffered and made satisfaction on my behalf. His name is Jesus Christ, Son of God, and where He is there I shall be also!” 
—Martin Luther (1483-1546)

This day in history - 2014
Twelve year old Katie Francis from Oklahoma City broke the Girl Scout record for cookie sales. She sold 18,107 boxes of cookies over a total of seven weeks. The previous record had been set in the 1980s and was for 18,000 boxes. The selling season was extended by a week and Katie had stated she hoped she could sell up to 20,000 boxes.

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

ALL WODs and Buy In - start as a group.

Skill Work - 15.5 is coming! Ready?

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


b.) Buy In - Starts as a group

c.) WOD - 5 RFT:

10 G2OH - 95/65 (any way) 
5 T2B - palms forward
FW - (2 x 32kg./24kg.) to 25M and back.
OH Plate Carry - (45/25 plate) fully extended/locked out. 25 M and back.
Sprint - to 25 M and back (100%)

Please do not drop plates/KB's during FW / OH Carry. 
Thank you!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (4-7) 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, March 23, 2015

Tuesday March 24, 2015


CrossFit 864 No Frills Just Results


You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.

-Galatians 5:13

“No one is useless in this world who lightens the burdens of another.” 

-Charles Dickens

Don't look for ways to make your workout easier - look for ways to make yourself better. 

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 


AMRAP - 6
15 KBS (24/16KG.) American Style
100 Single-unders

Rest - 1 Minute

AMRAP - 6
15 Jumping Air Squats
10 Box Step ups (24/20)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - 15.4 is coming! Are you ready?

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015


Check us out at CrossFit864 on Facebook

“Love is not patronizing and charity isn't about pity, it is about love. Charity and love are the same -- with charity you give love, so don't just give money but reach out your hand instead.” 
-Mother Teresa

Make today a great day! 

NEVER GIVE UP!

Jay and Janice

Sunday, March 22, 2015

Monday March 23, 2015


CrossFit 864 No Frills Just Results

Anyone who does not love does not know God, because God is love

-1 John 4:8

“Don't look for the ninety percent of the darkness in a person's soul. Look for the ten percent of light they have left, then lend them yours because light was meant to be shared.”

-Shannon L. Alder

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


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 - 
“Bell” 3 RFT of:


21x Deadlift 185/135
15x Pull-up
9x Front Squat 185/135


No rack / bar starts on floor

Bell CF HQ Hero WOD
Air Force Senior Airman Bryan R. Bell, 23 of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 in Afghanistan, of injuries suffered when his vehicle struck an IED (improvised explosive device.)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work, Skill Work, Skill Work. Any questions?

15.5 is coming! Last Open WOD. Are you ready?

2015 CrossFit864 In-house Games Open WOD and CF HQ Open -  
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym.


Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015


Check us out at CrossFit864 on Facebook for updates and movement demos

Are you getting better at DU's (Double-unders)
Have you invested in a good rope? 
It's time to quit blaming it on the rope!
http://www.rxsmartgear.com/ropes/

MRT - Tonight  
Monday, March 23 (after last WOD) 7:00p.m.

“I don't want to live in the kind of world where we don't look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I cant change the way anybody else thinks, or what they choose to do, but I can do my bit.” 
-Charles de Lint

It's Monday - Let's do this! Make today a great day! 

NEVER GIVE UP!

Jay and Janice

Thursday, March 19, 2015

Friday March 20, 2015


CrossFit Eight.Six.FourTherefore, as you received Christ Jesus the Lord, so walk in him.
-Colossians 2:6

Life is about making an impact, not making an income.
-Kevin Kruse

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 - CrossFit Games Open 15.4


Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans


6 handstand push-ups
3 cleans

9 handstand push-ups
3 cleans

12 handstand push-ups
6 cleans

15 handstand push-ups
6 cleans

18 handstand push-ups
6 cleans

21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Rx Load - Men clean 185 pounds / Women clean 125 pounds

See CrossFit Games site for full movement standards 

If you choose not to follow the Rx movement standards - post your time under scaled even if you use the Rx weight for the workout.

2015 CrossFit864 In-house Games Open WOD #3 (15.4) - posted at CF864. 
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym. 

Reps / Movement Standards / Form / will be judged (reps counted) if you are signed up to compete. 

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 (3-24) 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 

“Sometimes those who give the most are the ones with the least to spare.”
-Mike McIntyre 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice