Saturday March 31, 2012

CROSSFIT864


“He was despised and rejected by men; a man of sorrows, and acquainted with grief; and as one from whom men hide their faces he was despised, and we esteemed him not. Surely he has borne our griefs and carried our sorrows; yet we esteemed him stricken, smitten by God, and afflicted.”
Isaiah 53:3-4


Each Warrior wants to leave the mark of his will, his signature, on important acts he touches. This is not the voice of ego but of the human spirit, rising up and declaring that it has something to contribute to the solution of the hardest problems, no matter how vexing!
-Pat Riley


Reminder - April Dues (by April 2) Thank you!


Saturday morning workout - 0830 


It's a great way to get your weekend started. Hope to see you!


BE STRONG!
Jay and Janice

Friday March 30, 2012

CROSSFIT864


“For our sake he made him to be sin who knew no sin, so that in him we might become the righteousness of God.” 
-2 Corinthians 5:21


Be not anxious about what you have, but about what you are.
-Pope Gregory I

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

“If you need music to motivate you, go find something else to do.”
-Josh Everett (when asked if he needed the music on to start his workout)


Warm-up posted on whiteboard - grab a piece of PVC when you arrive and get some movement going. Remember that a warm-up should get your heart rate up so make sure that you run or jump rope. We will allow a minimum of 15 minutes to warm up and get prepared for the workout. If you saw a need for improvement in your handstand push-ups on Thursday then you should include them (or handstand holds) into your warm up. Also take advantage of this time to work on a weakness (your goat) ...double unders, overhead squats, etc. Don't act like you are scared to spend some quality time preparing for the hard work ahead.


Complete 2 Rounds for time:
Unbroken - 3 L Pull-ups followed by 6 T2B followed by 3 Pull-ups, any style 
(goal = complete all reps without coming off the bar)


Unbroken - 3 Clapping Push-ups followed by 6 Hand Release Push-ups followed by 3 Clapping Push-ups. 
(goal = complete all reps without breaking push-up position, not dropping to knees)


Rest 2 Minutes:


Complete 4 Rounds for time:
10 Power Clean and Jerk/Press 
Run 400 Meters


Load - select a weight that challenges you based on your strength level. Score for this workout = time and load used. Recommended - Guys 135, Girls 95
The bar starts on the ground, must clean to rack position and jerk or press overhead (no snatches) return to floor each rep.


The greatest thing is, at any moment, to be willing to give up who we are in order to become all that we can be.
-Max De Pree


Proud of your hard work this week!


BE STRONG!
Jay and Janice

Thursday March 29, 2012

CROSSFIT864


"No Whining Zone"


Be careful what you think, because your thoughts run your life.
-Proverbs 4:23


“The greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.” 
-Martha Washington


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


Train Hard - Train Heavy - Train Smart - Have Fun


Reminder - April Dues (by April 2) Thank you!


When you arrive grab a piece of PVC and get your warm up started. Warm-up posted on whiteboard.


All workouts start as a group.


Complete as many reps as possible in 5 minutes:
Deadlift (135/95)
Box Jump (24/20)


1 Deadlift
1 Box Jump


2 Deadlifts
2 Box Jumps


3 Deadlifts
3 Box Jumps


Continue by adding a rep each round for 5 minutes. Post the number of rounds/reps that you are able to complete.


4 Minute Rest (Adjust the weight on your DL bar during this time)


"Diane"
21-15-9 Reps of:
225 pound Deadlift
Handstand Push-ups


RX'd = unassisted HSPU (no bands, no help getting into position)


Post Workout - Hydrate. Mobility/Stretch. Refuel 


CrossFit864 Visors
Let Gunny know if you are interested in a "Headsweats Visor" Getting an order together and you can pre-order by Monday April 2 if you want one. Pick the color of visor and font color. $22
Colors: Black, White, Red, Royal, Light Pink, Hot Pink, Grey


Post your results on CrossFit864 Facebook


There has been a lot of hard work getting done this week. Remember that real fitness is earned. Earn some today!


Excuses or Results - You can't have both


BE STRONG!
Jay and Janice

Wednesday March 28, 2012

CrossFit864


“On God rests my salvation and my glory; my mighty rock, my refuge is God.” 
-Psalm 62:7


A man's character may be learned from the adjectives which he habitually uses in conversation
-Mark Twain


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


CF864 Crew, If you take the time to go to the CF864 site please take a few minutes to read the details surrounding the workout not just how many reps or rounds. We will give instructions before the workout starts as we have in the past and we ask that everyone listen up for a few minutes....even if you think that you know the details. Some days we end up with the WOD going 2 or 3 different ways and confused looks on faces once the clock starts. If you are not sure please ask. We are trying our best to keep things structured. Thanks for your consideration. We're ready for a great Wednesday in the gym! You guys are awesome! 


Come in and get your warm-up started when you arrive. Grab a piece of PVC and get some movement going.


Skill Work today - work on your overhead press / extension and locking out with the bar. Use a piece of PVC and accumulate some reps overhead.


AMRAP - 7 Minutes (starts as a group) Post rounds completed
2 X 5 Push-ups (after 5 reps hold at the top of the push-up for 15 seconds and then complete 5 more reps and hold again for 15 seconds) 10 total before moving to squats.
10 Goblet Squats (holding light dbell/kbell) work on getting a deep squat
25 Single Unders (fast)


Rest 2 Minutes


For Time (starts as a group)
Complete 150 Kettlebell Swings (32kg./16kg.)
Each time you stop your swing sprint to the 50 meter mark and back. Continue your count until you reach 150 reps.


Remember RX'd is more than a prescribed weight. 


Make Excuses or Make Yourself Stronger


BE STRONG!
Jay and Janice

Tuesday March 27, 2012

CrossFit864


"No Whining Zone"


What Is Faith? Faith means being sure of the things we hope for and knowing that something is real even if we do not see it. Faith is the reason we remember great people who lived in the past. It is by faith we understand that the whole world was made by God's command so what we see was made by something that cannot be seen. -Hebrews 11:1-3

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


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please arrive on time for the workout. If you are late wait until the next scheduled group starts.


All workouts start as a group. PLEASE listen to the instructions/details about the workout before it starts. We will start the workout after approximately 15 minutes of warm up and getting bars loaded. 


Complete 2 Rounds for time:
25 DU's or Sub x 3 Singles
10 One arm Kbell Press (work on locking out overhead in full extension)
5 Pull-ups (palms facing out) when you complete the last pull-up hang from the bar for a 30 second count. 


Rest Exactly 3 Minutes (from the time the last person finishes)


Complete 21-15-9 Reps - AFAP:
Floor Press (load = your body weight on the bar)
Strict Pull-ups (dead hang/no kip/ any hand position)
Chin over bar on every rep and full extension at the bottom (NO bent elbows)


864 Challenge Mode - throw your weighted vest on for the pull-ups.


RX'd is more than a prescribed weight. You must use Full ROM (range of motion) or post your workout under scaled.  


Floor Press
Have your bar loaded before the 2 rounds start. If you can't floor press your body weight for one rep then go as heavy as possible. If you load the bar with a weight that is easy (comfortable) and you press through the reps unbroken you will miss the benefits of this type of workout. It is meant to be challenging so don't scale to the point that you blast through it in 5 minutes without a lot of effort. If you need assistance (lift off) out of the rack then you should partner up into 2 person teams. Remember not to touch the lifters bar unless it starts back down or the lifter indicates that he/she cannot complete the lift.

“People are just as happy as they make up their minds to be.” 
-Abraham Lincoln

Post your workout on CrossFit864 Facebook

How much ya bench? How fast ya run?

CrossFit Pump and Run - Saturday May 5, 2012 

Bench Press & 5k Run Challenge (flyers/entry forms will be in the gym soon)

Check with Gunny if you need supplements (protein powder, etc.) Also, special on CF864 sweatshirts while they last.

Thanks for your hard work already this week! Lot of great effort on Curtis P's Monday. 

BE STRONG!

Jay and Janice

Monday March 26, 2012

CrossFit864


“If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.” 
-1 John 1:9


“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” 
-Albert Einstein


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


For Time - Complete 2 rounds:
400 Meter Run
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats (deep @ parallel or below)


Rest 3 Minutes 


For Time - 50 Curtis P's 


1 Curtis P = Hang Squat Clean + Lunge Left + Lunge Right + Push Press

Mountain Athlete Version (See demo video posted on CrossFit864 Facebook)


Each time the bar drops stop and complete 4 ball slams then resume reps. You can rest as long as needed holding the bar without letting it hit the floor.


Load = 95/65 pounds


You can't out-train bad nutrition. Do you train hard in hopes that it will balance out all of the junk that you consume? It will NEVER happen!


“Speak when you are angry and you will make the best speech you will ever regret.” 
-Ambrose Bierce



Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Saturday March 24, 2012

CrossFit864 - Saturday WOD at 0830


“Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.”
-James 1:12


The happiest people don't have everything, they just make the best of everything.


BE STRONG!
Jay and Janice

Friday March 23, 2012

CrossFit864


Our True Strength - The Whole Armor of God 
"Finally, be strong in the Lord and in the strength of his might. Put on the whole armor of God, that you may be able to stand against the schemes of the devil.”
-Ephesians 6:10-11


When God calls you to do something, he enables you to do it.
-Robert Schuller


Then he called the crowd to him along with his disciples and said: “Whoever wants to be my disciple must deny themselves and take up their cross and follow me. For whoever wants to save their life will lose it, but whoever loses their life for me and for the gospel will save it. What good is it for someone to gain the whole world, yet forfeit their soul? Or what can anyone give in exchange for their soul? If anyone is ashamed of me and my words in this adulterous and sinful generation, the Son of Man will be ashamed of them when he comes in his Father’s glory with the holy angels.”
-Mark 8:34-38


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


"Are you coachable?"


Today's Workout - "Tabata" 20/10


BE STRONG!
Jay and Janice

Thursday March 22, 2012

CrossFit864


“Blessed is the man who trusts in the LORD, whose trust is the LORD. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of drought, for it does not cease to bear fruit.”
-Jeremiah 17:7-8


Faith isn't the ability to believe long and far into the misty future. It's simply taking God at His Word and taking the next step.
-Joni Erickson Tada


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


WOD A.) 
Skill Work - If you are doing WOD B complete WOD A first - Posted on whiteboard.


WOD B.) 
Strength - Deadlift 1-1-1-1-1


WOD C.)
CrossFit Open 12.5


Complete as many reps as possible in 7 minutes following the rep scheme below:


Load = Men 100 Pounds / Women 65 Pounds


100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy **** up off the ground"
-Mark Rippetoe


Train Hard. Train Heavy. Train Smart


Post your WOD on CrossFit864 Facebook


The purpose of life is not to be happy - but to matter, to be productive, to be useful, to have it make some difference that you have lived at all.  
-Leo Rosten



BE STRONG!
Jay and Janice

Wednesday March 21, 2012

CrossFit864


Results or Excuses - You can't have both


The Lord is good, a stronghold in the day of trouble; he knows those who take refuge in him.
-Nahum 1:7


“Better to be strong than pretty and useless.” 
-Lilith Saintcrow


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


WOD A.)
Skill work - posted on board (This is part of the workout - not optional) 
A thorough warm up is more than a few static stretches. Your warm up should get your heart rate up and get blood flowing through the muscles that you are preparing to work. Once you complete the first part of the workout (A) you will have time to work in your own mobility work, etc. before the group starts.


WOD B.)
Complete 3 Rounds for time - AFAP
30 One Arm Kettlebell Swings (15 ea. side) 24kg./16kg.
30 Ball Slams
30 DU's or 3 x Singles
30 Sit-ups (unanchored)


How have your results been lately? Do you see the benefits of your hard training? Are you putting in 100% or just enough to get by? How is your nutrition looking? 70% in the kitchen and 30% in gym. If you are still trying to eat a diet full of trash in hopes of balancing it out with an intense CrossFit WOD 3 or 4 days a week then you are only fooling yourself. Is your daily intake saturated with useless calories and carbohydrates that you don't burn? What happens to the stuff that doesn't get burned? Get dialed in!


Why CrossFit?

At the beginning of the year, I made the classic New Year’s resolution to “Get in Shape”. And as everyone who’s made that resolution knows, keeping with a new workout program for the first few weeks is easy. The hard part comes in sticking with it month after month as the enthusiasm fades and the year drags on.

But miraculously I’ve stayed with the same program three months into the year and I’m still (mostly) looking forward to the workouts every Mon, Wed, and Fri morning. Not to mention, I’m probably in better shape then I’ve ever been (sorry I don’t have any before and after pics for you).

The secret is a program called CrossFit. 


What is it?
So what is CrossFit? Wikipedia (as usual) gives the best definition:

CrossFit has been “variously portrayed as a fitness company, a grassroots health movement, a nascent sport, a fad, a publishing business and sometimes, disparagingly, a cult.” Classes at affiliated gyms typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around ten to twenty minutes. Affiliates create a new workout each day called the “Workout of the Day” or “WOD”. Affiliates often use scoring and ranking systems to transform workouts into sport. Some affiliates offer additional classes which are not centered around a WOD, such as Olympic weightlifting classes.

By the way, I love the fact, that detractors call it “a cult”. It definitely is a workout program that people get really into. That said, I would like to highlight a couple of the positive aspects that drew me in:

• Full Body Movements: I like the fact that it’s not just doing 20 curls or isolating one specific muscle. It’s all about doing full, natural body movements like squats and pull-ups. It just feels more natural to me, and it builds functional strength rather than beach muscles.
• Used By Military & Police: There’s something special about the fact that the men and women serving our country use this workout to get in shape. You get the feeling that you are training with them. The crossfit site highlights this by showing pictures and dedicating daily workouts to fallen soldiers.

At first, I was reluctant to shell out the cash, but I find my workouts are even better when completed at the gym because the trainers push me harder than I would on my own.

Why Does it Work?

So why does it work so well? I think it boils down to the following key aspects of Crossfit:

• WOD: Every day there is a Workout of the Day (WOD) which helps keep it fresh. It’s not like Wed is bench day for the 200th time. Instead they keep it interesting by making workouts like Fight Gone Bad.
• Whiteboard: All workouts are timed and each day your scrores are written on the whiteboard. This has a couple of effects. First off, to paraphrase Drucker, you get better at what you measure. Something about writing your time down makes you want to improve it. There are also some key benchmark workouts (like Fran) that you will do every few months to mark your progress. Having a time, gives you something to beat.
• Diet: No workout program can be successful without a diet component and CrossFit is no exception. They are full bore into the Paleo diet which consists of the following simple philosophy: “Don’t eat anything that you can’t grow or kill”. In other words, your meals consist of avoiding processed foods, most carbs (because you can’t grow or kill bread), and sticking to Meats and Veggies.
• Community: When you are getting up at 5:45 AM to workout, it helps to know that you will be meeting others at the gym to do the same workout. And that if you skip out, they will give you a hard time.

So the only remaining question is could it work for you?


The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.
-Vince Lombardi

Be part of the CF864 Community - post your workout on CrossFit864 Facebook. 


Constantly Varied - Just show up and do the work!
-CrossFit


BE STRONG!
Jay and Janice

Tuesday March 20, 2012

CrossFit864


“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.”
-Galatians 5:22-23


Be faithful in small things because it is in them that your strength lies.
-Mother Teresa


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Out of respect for your fellow CrossFitters please be on time for the workout that you plan on being in. This helps keep everything on schedule.


WOD A.) 
Posted on whiteboard - add your own mobility


WOD B.)
For time:
30 Back Squats (Bodyweight on Bar)
30 Box Jumps (24/20)
Run 1 Mile


Each time you have to rack the squat bar stop and complete 5 burpees.


Post WOD - Hydrate. Mobility/Stretch. Refuel (good source of protein and carbs)


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Monday March 19, 2012

CrossFit864


By this we know that we love the children of God, when we love God and obey his commandments. For this is the love of God, that we keep his commandments. And his commandments are not burdensome. For everyone who has been born of God overcomes the world. And this is the victory that has overcome the world— our faith. Who is it that overcomes the world except the one who believes that Jesus is the Son of God?
-1 John 5:2-5


"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort."
-Theodore Roosevelt, in a speech about Grant, delivered at Galena, Illinois, April 27, 1900


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


WOD A.) 
Posted on whiteboard - Include mobility work - Get ready to go heavy!
Starts promptly at scheduled time posted above. 5 Burpee penalty for each minute that you are late. In case you are not sure - check the clock and multiply by 5 for the total. 


WOD B.) 
Strength - Floor Press 1-1-1-1-1 
Strength is our primary focus today. Try to hit a 1 RM PR.


WOD C.)
#1 AMRAP - 5 Minutes: Goal = All Unbroken
5 Push-ups (hand release)
5 Strict Pull-ups (dead hang)


Rest 2.5 Minutes


#2 AMRAP - 5 Minutes: Goal = All Unbroken
10 Single-unders (fast singles)
10 K2E 

Post WOD - Hydrate. Mobility. Stretch. Refuel
How many of these will you do today?

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
-Ken Doherty


Train Hard Today! 


Are you coachable?


BE STRONG!
Jay and Janice 

Friday March 16, 2012

CrossFit864


“let it be known to all of you and to all the people of Israel that by the name of Jesus Christ of Nazareth, whom you crucified, whom God raised from the dead—by him this man is standing before you well. And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.”
-Acts 4:10,12


God, grant me the serenity to accept the things I cannot change, Courage to change the things I can, And wisdom to know the difference.
-Niebuhr


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

WOD A.) Posted on whiteboard

WOD B.) CrossFit Games Open Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls

90 Double-unders

30 Muscle-ups


See demo/instruction video on CrossFit864 Facebook


It has been a great week at CF864...Thanks for all of your hard work!

BE STRONG(er)!

Jay and Janice

Thursday March 15, 2012

CrossFit864


The boat by this time was a long way from the land, beaten by the waves, for the wind was against them. And in the fourth watch of the night he came to them, walking on the sea. But when the disciples saw him walking on the sea, they were terrified, and said, “It is a ghost!” and they cried out in fear. But immediately Jesus spoke to them, saying, “Take heart; it is I. Do not be afraid.”
And Peter answered him, “Lord, if it is you, command me to come to you on the water.” He said, “Come.”So Peter got out of the boat and walked on the water and came to Jesus. But when he saw the wind, he was afraid, and beginning to sink he cried out, “Lord, save me.”  Jesus immediately reached out his hand and took hold of him, saying to him, “O you of little faith, why did you doubt?” And when they got into the boat, the wind ceased. And those in the boat worshiped him, saying, “Truly you are the Son of God.”
-Matthew 14:24-33


Going forward when the going gets tough is not a test of how tough you are but how strong your faith is.



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


WOD A.) 
As a group - posted on whiteboard
Add in some DU work today. 


WOD B.) 
Strength - Deadlift 3-3-3-3-3


WOD C.) 
1 x AFAP (focused on form)
20 Deadlifts @ 90% of 3 RM
40 Kettlebell Swings (24kg./16kg.)
60 Weighted Step ups (45/25 plate) alternate legs each step
Run 800 Meters


Train Hard. Train Heavy. Train Smart (this might be the most important of all)


Post your workout on CrossFit864 Facebook


Have you seen the CrossFit Games Open Workout 12.4? Are you ready?


A dream doesn't become reality through magic; it takes sweat, determination and hard work.
-Colin Powell


Constantly Varied
-CrossFit


BE STRONG!
Jay and Janice

Wednesday March 14, 2012

CrossFit864


"Hump Day"


“And we know that for those who love God all things work together for good, for those who are called according to his purpose.”
-Romans 8:28


“There is no secret to SUCCESS. What exists is the result of preparation, hard work, and learning from failure. “
-Colin Powell



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


WOD A.) Posted on whiteboard


WOD B.) Complete 5 rounds for time - AFAP
RX'd = all unbroken


15 Wall Ball shots
20 Ball Slams
1 Minute Plank Hold


Load - posted on whiteboard


Train Hard. Train Heavy. Train Smart


What does the term "coachable" mean? We hear this term used a lot in the CrossFit community as well as in other sports. In CrossFit it means that you follow the workout as prescribed (RX'd) or a scaled/modified version of that workout and you correct/adjust your form to meet the standards. Not, yes I know what the movement standards are but I can go faster doing it my way using poor form or partial range of motion or yes, I'm going to do the workout but I'm going to sub something fun for_______(insert movement that you don't like....thrusters, burpees, pull-ups, box jumps, running, the list goes on and on.) Are you coachable? Big Hooyah to those of you that show and knock out workouts that really aren't your favorite. Show up and work on those "goats" (your weakness) and make it your strength. You guys have been awesome this week! Thanks for your hard work.


Don't wish it were easier, wish you were better.


We hope that your week is going well.


BE STRONG!
Jay and Janice

Tuesday March 13, 2012

CrossFit864


For if God did not spare angels when they sinned, but cast them into hell and committed them to chains of gloomy darkness to be kept until the judgment; if he did not spare the ancient world, but preserved Noah, a herald of righteousness, with seven others, when he brought a flood upon the world of the ungodly; if byturning the cities of Sodom and Gomorrah to ashes he condemned them to extinction, making them an example of what is going to happen to the ungodly; and if he rescued righteous Lot, greatly distressed by the sensual conduct of the wicked (for as that righteous man lived among them day after day, he was tormenting his righteous soul over their lawless deeds that he saw and heard); then the Lord knows how to rescue the godly from trials, and to keep the unrighteous under punishment until the day of judgment, and especially those who indulge in the lust of defiling passion and despise authority.
-2 Peter 2:4-10


Show me a guy who's afraid to look bad, and I'll show you a guy you can beat every time.
-Lou Brock 


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


Parents - We need your help. We have done our best to get the back corner fixed up for children. We put carpet on the floor last week and plan on making one wall into a chalkboard, etc. We know that it's not great but it's the best that we can do with what we've got...we are trying to add equipment and could use the space for a few squat racks but we want to at least have an option for those that need to bring their little ones to the gym and we want them to have a place to hang out. We ask you to PLEASE make sure that your children stay in this area at all times (before, during and after the workout) and never in the workout area or on equipment. We do not know of any gyms, fitness centers, etc. that allow children in the workout area. We love children very much and we don't want to see any of them get hurt. We can't coach workouts and keep up with all of the little ones running around at the same time. We hear the following on a regular basis by members after a workout "I almost dropped a kettlebell on a child that ran behind me or I jumped off of a box and almost landed on a child" and most of these things happen while you are in the zone and focused on your own WOD so you might not see it. Thank you very much for your help with this! 


WOD A.) Everyone - This is part of the workout (not optional) - WOD B will not start until everyone has completed this. Some of you have been hanging back and jumping into the workout with NO warm or very little warm up because you don't like to spend the time getting prepared for the WOD. This is a guaranteed injury and we don't want to see this happen to you so we ask that everyone arrive on time and start WOD A together.


WOD B.) "Klepto"
4 rounds for time of:
27 Box Jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds


CrossFit Hero Workout -
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


Post your results on CrossFit864 Facebook


Outstanding job on Mondays WOD. You guys are really committed to getting stronger and it's showing. Proud of your hard work! Gotta love PR's!


It is a rough road that leads to the heights of greatness.
-Seneca


Excuses or Results - You can't have both


BE STRONG(er)!
Jay and Janice