Thursday, July 30, 2015

Friday July 31, 2015


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, Tunes (optional) How much "unplugged" time have you had this week? Try it you might like it!

Here it is...now go do it!

Pick one or two - No Excuses!

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
with a weighted vest

Option e.) 30 Minutes of:
Mobility work/Skill work/Yoga

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.

Back to a normal schedule on Monday. Look forward to seeing you then. Thanks again for being so awesome! We appreciate each and every one of you.

Post your WOD - times, rounds, pounds, etc. on CF864 FB

Don't look for excuses. They are easy to find!

BE STRONG!
Janice and Jay

Wednesday, July 29, 2015

Thursday July 30, 2015


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 July 24 post for schedule info for this week.


Equipment needed for today’s WOD: Mojo!
stopwatch, sidewalk chalk, Music? (optional) Go unplugged today. Enjoy the tunes that God gives you (nature)...


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/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

Tuesday, July 28, 2015

Wednesday July 29, 2015


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 July 24 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.

Hope you are having a great week!

Awesome to see so many of you posting your WODs on CF864 Facebook. Great job!

Never Give Up!
Jay and Janice

Monday, July 27, 2015

Tuesday July 28, 2015


CF864 Strength and Conditioning

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17


“We do not remember days, we remember moments.”
-Cesare Pavese


CF864 Closed – Today’s workout to be completed on your own. Have fun getting outside today. Grab your children and make it a family WOD! Have fun!

See Friday July 24 post for schedule info for this week.

Don’t be slack. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. WODs will be posted here each day this week.

Spend some time this week working on your mobility / flexibility


Today’s WOD – Run 800 Meters stop and complete 100 Squats and finish with 800 Meter run.

Warm-up Spend plenty of time getting prepared for the work that you are about to do. Do not risk getting injured by rushing into the WOD without preparing your body for the hard work ahead.


Challenge WOD – Run 3 Miles stopping every minute to do 20 Air Squats.
If you have a weighted vest wear it.

Skill Work – 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

Use this as an opportunity to work on squat form by getting low in each squat.

Skill work – finish with wall squats and squat stretch hold.
Abdominal Strength – 100 (4 count) Flutter Kicks then 100 Sit-ups

Remember to stay hydrated. You cant do it just by sipping on a small bottle of water during your workout. Drink water throughout the day (sorry, soft drinks and sweet tea don’t do the job.) Stay healthy! Stay strong!

Thanks for your continued support.
Have a great week. 

Check here each day for a workout that you can do at home.

3,2,1 Go!
Never Give up!
Jay and Janice

Friday, July 24, 2015

Monday July 27, 2015


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 July 24 post for schedule info for this week.


Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, music (optional) mojo (mandatory)

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 day!
Never Give Up!
Jay and Janice

Weekend July 25-26, 2015


CF864 - Strength and Conditioning

Have a great weekend!

Oh give thanks to the Lord, for he is good, for his steadfast love endures forever!
-Psalm 107:1

I'm not perfect. I'm never going to be. And that's the great thing about living the Christian life and trying to live by faith, is you're trying to get better every day. You're trying to improve.
-Tim Tebow

BE STRONG!
Janice and Jay


Thursday, July 23, 2015

Friday July 24, 2015


CrossFit Eight.Six.Four

You shall love the Lord your God with all your heart and with all your soul and with all your might.
-Deuteronomy 6:5

“There are no coincidences in life. What person that wandered in and out of your life was there for some purpose, even if they caused you harm. Sometimes, it doesn’t make sense the short periods of time we get with people, or the outcomes from their choices. However, if you turn it over to God he promises that you will see the big picture in the hereafter. Nothing is too small to be a mistake.” 
-Shannon Alder

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

a.) Warm-up/Skill Work/Mobility 

 
b.) Today's WOD - EMOM 15


3 Deadlift 
6 T2B

RX DL Load = 1.5 times body weight

Conventional Style DL = Grip bar outside of knees
No bounce

T2B = palms forward, legs straight, toes must touch bar every rep
Jacked up form = SCALED. 

c.) Cash Out - Finish Strong 


Upcoming CF864 Events:

Hey guys, 
CF864 will be closed next week July 25-August 1. Sorry for any inconvenience. WOD options will be posted here each day that you can do at home with no equipment required (hope that all of you do it.) We love what we do each and every day at CF864 and we are very blessed to have such a fun, dedicated, supportive, hardcore group – yea, thats you! It is great to start each day knowing that it will be filled with the opportunity to see so many of you working hard to reach your personal goals. Thank you very much for being so understanding and supportive. We appreciate your consideration as we get a few days of quality family time away from our daily routine. We are really looking forward to this time together with our boys. We look forward to spending as much time as possible "unplugged" from media (phones, Facebook, TV, etc.) and we know that each of you understand what kind of break that alone will be. We appreciate each and every one of you very much. We will miss you this week and look forward to seeing all of you on Monday August 3 as we resume our normal gym schedule. We are very proud to be part of such an awesome group of hardworking athletes! Ya’ll are our CF864 family.
Don’t let this be an opportunity for you to slack off on your hard work. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. Let’s see who’s dedicated. Never Give Up!
 
Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (August 11) at 7:00p.m.

Looking for the dedicated CrossFitters to show up and represent today! Get the weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work! How dedicated are you?

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


Have a great weekend! Have Fun...Be Safe!

NEVER GIVE UP!
Jay and Janice