Wednesday, March 4, 2015

Thursday March 5, 2015



CF864 STRENGTH and CONDITIONING

It is not good to have zeal without knowledge, nor to be hasty and miss the way.
-Proverbs 19:2

“We shall not flag or fail. We shall go on to the end. We shall fight in France, we shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be, we shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender.” 
-Winston S. Churchill


Reminder - March Dues (NLT Monday March 2, 2015) 
$25.00 Late fee on all dues after March 1.
Thank you for your consideration! We appreciate you.

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.) Strength - Floor Press 5RM (work up to a heavy set of 5)

d.) Conditioning - 5RFT: "
Burner" 

10 burpees
30 DU's

e.) Cash Out - Finish Strong

Rx Movement Standards:
Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Work Hard! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Crushing Cancer (Fundraiser) WOD
March 7, 2015 9a.m. until 12 Noon at CF864 
$15 donation per person
Come show your support.

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

If the iron is blunt, and one does not sharpen the edge, he must use more strength, but wisdom helps one to succeed.
-Ecclesiastes 10:10

Have a great day! Be Safe! 

NEVER GIVE UP!
Jay and Janice

Tuesday, March 3, 2015

Wednesday March 4, 2015


CF864 STRENGTH and CONDITIONING
   
Children, obey your parents in everything, for this pleases the Lord.
-Colossians 3:20

“Heroes are not made. They are born out of circumstances and rise to the occasion when their spirit can no longer coexist with the hypocrisy of injustice to others.” 
-Shannon L. Alder 


This day in history - 1933 

U.S. President Franklin Roosevelt gave his inauguration speech in which he said "We have nothing to fear, but fear itself."

Reminder - March Dues (NLT Monday 2, 2015)
$25.00 Late fee on all dues after March 2.


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


ALL WODs and Buy In - start as a group.

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


b.) Buy In - Starts as a group

c.) WOD - AMRAP in 20 minutes


5 Broad Jumps (6/4)
7 Push Ups (HR)
11 Step Walking Lunges 

Rest 1 Minute


1 x ME Plank Hold (post time on whiteboard)

d.) Cash Out - Finish Strong

Upcoming CF864 Events:


Barbells for Cancer (Fundraiser)

March 7, 2015 9a.m. until 12 Noon at CF864 
$15 donation per person 
Come show your support.
To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

"Crushing Cancer Power Trio"

WOD -A 

400 meter run, 30 back squats , 30 strict pull ups, 400 meter run 

WOD- B 
400 meter run, 30 deadlifts, 30 strict pull ups, 400 meter run

WOD - C
400 meter run, 30 bench press, 30 strict pull ups and 400 meter run 

RX load is body weight on all 3 WOD's

We will have Crushing Cancer t-shirts for sale.

Check us out at CrossFit864 on Facebook


CF864 2015 Pump and Run - May 9, 2015

"Life isn't about getting and having, it's about giving and being."
-Kevin Kruse

NEVER GIVE UP!
Jay and Janice

Monday, March 2, 2015

Tuesday March 3, 2015


CrossFit Eight.Six.Four
Anyone who does not love does not know God, because God is love. 1 John 4:8

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

Reminder – March Dues (NLT Monday 3/2/2015)
$25.00 Late fee on all dues after March 2.
Thank you for your consideration! We appreciate you.

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 – 21-15-9

Press Push (95/65)
KBS (70/53) Russian

d.) Cash Out – Finish Strong

Upcoming CF864 Events:
Barbells for Cancer (Fundraiser)
March 7, 2015 9a.m. until 12 Noon at CF864
$15 donation per person
Come show your support.
To help fund medical treatments for Tommy Nicholson’s wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.
CF864 2015 Pump and Run – May 9, 2015
Check CrossFit864 on Facebook for updates

NEVER GIVE UP!
Jay and Janice

Sunday, March 1, 2015

Monday March 2, 2015

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

Reminder- March Dues (NLT Monday 2, 2015)
$25.00 Late fee on all dues after March 2.

Strength - Deadlift 5RM

Conditioning - 5 RFT:

10 Goblet Squats (70/53)
10 Ball Slams (50-40/30-25)

NEVER GIVE UP!
Jay and Janice

Thursday, February 26, 2015

Friday February 27, 2015


CrossFit Eight.Six.Four

Your word is a lamp to my feet and a light to my path.

-Psalm 119:105

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

Results or Excuses - pick one

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



Reminder - February Dues (NLT Sunday March 1, 2015) 
$25.00 Late fee on all dues after March 1.
Thank you for your consideration! We appreciate you.

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 15.1


Workout 15.1

Complete as many rounds as possible in 9 minutes of:
15 toes-to bar
115-lb. deadlifts, 10 reps
115 snatches, 5 reps

Workout 15.1a

6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15 minute clock, start Workout 15.1a immediately after finishing 15.1


Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.


2015 CrossFit864 In-house Games Open - posted at CF864. 

Reps / Movement Standards / Form / will be judged 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 


Upcoming CF864 Events:



Barbells for Cancer (Fundraiser)
March 7, 2015 9a.m. until 12 Noon at CF864 
$15 donation per person
Come show your support.
To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates 

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

Have a great weekend! Stay warm and dry! 

NEVER GIVE UP!
Jay and Janice

Wednesday, February 25, 2015

Thursday February 26, 2015



CF864 STRENGTH and CONDITIONING

If the iron is blunt, and one does not sharpen the edge, he must use more strength, but wisdom helps one to succeed.
-Ecclesiastes 10:10

"Do what you can, with what you have, where you are."
-Theodore Roosevelt

Reminder - February Dues (NLT Sunday March 1, 2015) 
$25.00 Late fee on all dues after March 1.
Thank you for your consideration! We appreciate you.

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

Check CrossFit864 on Facebook for schedule changes due to weather.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 8RFT:

3 K2E
5 One Arm KB Floor Press (5 ea. side) AHAP
7 HR Push-ups
20 Second Plank Hold (on elbows)

d.) Cash Out - Finish Strong

Rx Movement Standards:
Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Work Hard! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Barbells for Cancer (Fundraiser)
March 7, 2015 9a.m. until 12 Noon at CF864 
$15 donation per person
Come show your support.
To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

“The storm starts, when the drops start dropping. 
When the drops stop dropping then the storm starts stopping.” 
-Dr. Seuss

Have a great day! Be Safe! 

NEVER GIVE UP!
Jay and Janice

Tuesday, February 24, 2015

Wednesday February 25, 2015


CF864 STRENGTH and CONDITIONING   

Constantly Varied! 


But for those who are self-seeking and do not obey the truth, but obey unrighteousness, there will be wrath and fury.
-Romans 2:8

“A storyteller makes up things to help other people; a liar makes up things to help himself.”
-Daniel Wallace

This day in history - 1836
Samuel Colt received U.S. Patent No. 138 (later 9430X) for a 
"revolving-cylinder pistol." 

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

ALL WODs and Buy In - start as a group.

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


b.) Buy In - Starts as a group

c.) WOD - AMRAP 14


5 GHD Sit-ups (scale - AbMat Sit ups)
10 DU's (scale - x 3 singles)
15 Box Step-ups (45/25 plate held in any position)

Rest 1 Minute

1 x ME Hold on pull-up bar (post time on whiteboard)

d.) Cash Out - Finish Strong

Train HardTrain Heavy. Train Smart.


Upcoming CF864 Events:


CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

"Life isn't about getting and having, it's about giving and being."
-Kevin Kruse

NEVER GIVE UP!
Jay and Janice