Monday May 28, 2012

CrossFit864


"Blessed is the nation whose God is the Lord."
-Psalm 33:12


"Memorial Day 2012" No WOD at CF864 today


For a people who are free, and who mean to remain so, a well-organized and armed militia is their best security.
-Thomas Jefferson



Week 1 of the new strength cycle will start tomorrow - back squats for 5 reps. 


Reminder - This Wednesday 5:15a.m. only. No 9:00a.m. WOD


Hope that you get to enjoy this day with friends and family. Take a moment to reflect on how blessed we are to have the freedom that we have and remember that freedom is not free - many have given their life so that we can enjoy the rights that we have in this country. Don't take it for granted. I'm proud to be a citizen of the USA!


For love of country they accepted death.
-James A. Garfield (20th President of the United States)


BE STRONG!
Jay and Janice

Saturday May 26, 2012

CrossFit864


"Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
-James 1:19


Saturday morning workout starts at 10:00a.m. and cookout following workout. Bring a side item. Call if you have any questions.


"Murph"


For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile


BE STRONG!
Jay and Janice

Friday May 25, 2012

CrossFit864


"Constantly Varied"....preparing you for the unexpected.


For God alone my soul waits in silence; from him comes my salvation.
² He alone is my rock and my salvation, my fortress; I shall not be greatly shaken.
-Psalm 62:1-2


“For every minute you are angry you lose sixty seconds of happiness.” 
-Ralph Waldo Emerson


Today's Schedule: 5:15A.M./4:15P.M./5:15P.M./6:15P.M.


Today's Workout 


Part 1 - Posted on the whiteboard


Part 2 - "Michael"


Complete 3 Rounds for time:
Run 800 Meters
50 Back Extensions
50 Sit-ups


In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering 
Michael and remaining free.


BE STRONG!
Jay and Janice

Thursday May 24, 2012

CrossFit864


Though the Lord is great, he cares for the humble, but he keeps his distance from the proud.
-Psalm 138:6


Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.
-Norman Vincent Peale


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Today's Workout


Part 1 - Posted on whiteboard (show up on time - everyone will start as a group)


Part 2 - "Jack"


AMRAP - 2O Minutes of:
115 Pound Push press, 10 reps
1.5 Pood Kettlebell Swing, 10 reps
24 Inch Box Jump, 10 reps


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


BE STRONG!
Jay and Janice

Wednesday May 23, 2012

CrossFit864




“Honor your father and your mother, so that you may live long in the land the Lord your God is giving you.
-Exodus 20:12


Let every man be respected as an individual and no man idolized. 
-Albert Einstein


Today's Schedule: 5:15a.m./9:00a.m.


Part 1 - Posted on whiteboard


Part 2 - "J.T."


21-15-9 Reps of:
Handstand Push-ups
Ring Dips
Push-ups (CF hand release)


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan early this year.


“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” 
-Erin Taylor


Train Hard. Train Heavy. Train Smart


Post your time on CrossFit864 Facebook. Thanks to those of you that keep the page alive by posting each day. 


BE STRONG!
Jay and Janice

Tuesday May 22, 2012

CrossFit864


And he said, “With what can we compare the kingdom of God, or what parable shall we use for it? It is like a grain of mustard seed, which, when sown on the ground, is the smallest of all the seeds on earth, yet when it is sown it grows up and becomes larger than all the garden plants and puts out large branches, so that the birds of the air can make nests in its shade.”
-Mark 4:30-32


A faith is a necessity to a man. Woe to him who believes in nothing.
-Victor Hugo


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Today's Workout - Starts promptly at the scheduled times above.


Part 1 Posted on the whiteboard. This is part of today's workout. Everyone complete part A as a group.


Part 2 - "Randy"
For time: 75 Pound Power Snatch, 75 Reps
Snatch (or ground to overhead if you are unable to snatch)
See video on CrossFit864 Facebook


Have a great day!


BE STRONG!
Jay and Janice

Monday May 21, 2012

CrossFit864


“May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our Lord Jesus Christ.”
-Romans 15:5-6


You are not only responsible for what you say, but also for what you do not say.
-Martin Luther, 1483-1546 (Germany)


Today's Schedule - All workouts start promptly at the scheduled times: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. 
If you show up late please respect your fellow CrossFitters that showed up on time by waiting until the next workout starts. Help us maintain structure in the groups. Thank you very much!


Today's Workout


Part 1 - Posted on the board (starts as a group. This allows everyone to finish together and we can start part 2 on time.)


Part 2 - "RAHOI"
AMRAP - 12 minutes
24 Inch Box Jumps, 12 Reps
95 Pound Thruster, 6 Reps
Bar-facing Burpees, 6 Reps


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Post rounds completed today on CrossFit864 Facebook. 


Reminder - "Murph" on Saturday with a cookout following. Are you signed up on the board at the gym? If you are coming please sign up to bring a side item.


How's your nutrition looking? Remember 70% Kitchen, 30% Gym.


"And behold, I am with you always, to the end of the age.”
-Jesus, Matthew 28


Have a great day.


BE STRONG(er)
Jay and Janice