Friday February 1, 2013

CF864 Strength and Conditioning

O Lord, you are so good, so ready to forgive, so full of unfailing love for all who ask for your help.
-Psalm 86:5

“Too many people spend money they earned..to buy things they don't want..to impress people that they don't like.” 
-Will Rogers

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you!

WOD - 5 Rounds AFAP:

10 T2B (unbroken)
20 Step Walking OH Lunge (45/25 Plate)
10 Ball Slams 

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

CrossFit864 Half Marathon - Saturday February 2 at 8:00a.m.
CF864 Crew - Come out and run or come out and support the runners on Saturday.

How dedicated are you? 

70% Kitchen 30% Gym = Results

Are you hoping that your WOD is going to balance out a diet saturated in junk? Hate to tell you but it will never happen.

Do you give more than you take? 

“Pride must die in you, or nothing of heaven can live in you.” 
-Andrew Murray (1828-1917)

It has been a great week at CF864! Looking forward to strong finish. 

BE STRONG!
Jay and Janice

Thursday January 31, 2013

CF864 Strength and Conditioning

All must give as they are able, according to the blessings given to them by the Lord your God.
-Deuteronomy 16:17

“Give yourself entirely to those around you. Be generous with your blessings. A kind gesture can reach a wound that only compassion can heal.” 
-Steve Maraboli

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you!

WOD / EMOM - 15

Even - 3 Deadlifts 
Odd - 6 Lateral Hop Burpees (over DL bar)

(DL Load = Challenging / AHAP with good form / NO Bounce)
Burpees = Feet clear the ground with a clap overhead 

Cash Out

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

CrossFit864 Half Marathon - Saturday February 2
CF864 Crew - Come out and run or come out and support the runners on Saturday. Let's see the CF864 community turn out in a big way like you always do. Thanks for being such an awesome group of dedicated folks.


BE STRONG!
Jay and Janice

Wednesday January 30, 2013

CF864 Strength and Conditioning

Sitting down, Jesus called the Twelve and said, “Anyone who wants to be first must be the very last, and the servant of all.”
-Mark 9:35


"God has a way of giving by the cartloads to those who give away by shovelfuls." 
-Charles Spurgeon

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you!

Today's WOD - 5:15a.m./9:00a.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

WOD - "Annie"

50-40-30-20 and 10 Reps of:
Double -unders
Sit-ups (x 3 singles)

Cash Out

Train Hard. Train Heavy. Train Smart

If you are interested in the clinic let us know so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

CrossFit864 Half Marathon - Saturday February 2

“A Hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” 
-Christopher Reeve

Have a great day!

BE STRONG!
Jay and Janice

Tuesday January 29, 2013

CF864 Strength and Conditioning

Those who give to the poor will lack nothing, but those who close their eyes to them receive many curses.
-Proverbs 28:27

“Happiness doesn't result from what we get, but from what we give.”
-Ben Carson

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

Warm up - Starts 15-20 minutes before the buy in. 

Buy In - Starts promptly at times above - as a group.

WOD - 2 Rounds AFAP:

Run 800 Meters
15 Strict Pull-ups (palms forward)
30 KBS (1.5 pood/1 pood)
15 Push-ups (perfect form. HR. Tight, flat back. No sagging)

Goal = Unbroken reps 

Cash Out

If you are interested in the clinic let us know so that we can get you on the list. Limited spots on first come basis. Thanks

Super D Performance Tour - Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

CrossFit864 Half Marathon - Saturday February 2

BE STRONG!
Jay and Janice

Monday January 28, 2013

CF864 Strength and Conditioning

For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places. Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.
-Ephesians 6:12-13

“Just two choices on the shelf, pleasing God or pleasing self.”
-Ken Collier

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

Warm up - Starts 15-20 minutes before the buy in. On time is early.

Buy In - Starts promptly at times above - as a group.

WOD - 75 Curtis P's - AFAP

1 x Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press
Return to hang position and repeat this complex 74 times.

Cash Out

Super D Performance Tour - Saturday February 16 at CF864

Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

CrossFit864 Half Marathon - Saturday February 2

Hope your weekend was good!

“No man is more cheated than the selfish man.” 
-Henry Ward Beecher

BE STRONG!
Jay and Janice

Saturday January 26, 2013

CF864 Strength and Conditioning

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.
-Philippians 4:8

“If you judge people, you have no time to love them.” 
-Mother Teresa 

Saturday a.m. WOD - 0830

Buy In kick off promptly at 0830

Super D Strength Clinic - Saturday February 16 at CF864
Donnie Thompson 
Bench Press technique / Upper Body Strength
Mobility / Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

Have a great weekend! 

BE STRONG
Jay and Janice

Friday January 25, 2013

CF864 Strength and Conditioning

We Harvest What We Plant  
Dear brothers and sisters, if another believer is overcome by some sin, you who are godly should gently and humbly help that person back onto the right path. And be careful not to fall into the same temptation yourself.
-Galatians 6:1

“The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.”
-Ralph Waldo Emerson

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group.

WOD A - Complete 3 Rounds:

10 Back Squats (Load = body weight on bar)
15 C2B Pull-ups (palms forward)

WOD B - Complete 3 Rounds: Alternate between a and b

a.) Max rep Kbell Swings (24kg./16kg.) - 1 Minute
     Rest 1 Minute
b.) Max rep Sit-ups - 1 Minute

Post reps completed for each exercise / each round

Train Hard. Train Heavy. Train Smart

Strength Clinic - Saturday February 16 at CF864
Donnie Thompson - 
Bench Press technique / Upper Body Strength
Mobility / Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

BE STRONG!
Jay and Janice

Thursday January 24, 2013

CF864 Strength and Conditioning

If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking. 
-James 1:5

“Any fool can know. The point is to understand.” 
-Albert Einstein

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group.

Strength - Floor Press / Work up to 1 RM 

Conditioning - 4 Rounds AFAP: 

Goal = Perfect form / No Sloppy reps 

10 Dips (Bar or Ring)
25 Push-ups (HR)
10 DU's (singles x 3)

Cash Out

Train Hard. Train Heavy. Train Smart. Have Fun

CF864 Half Marathon - Saturday February 2
Get signed up today. 

Looking for PR's today! Show up ready to do hard work!

Have a great day

BE STRONG!
Jay and Janice

Wednesday January 23, 2013

CF864 Strength and Conditioning

Effective Prayer “Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you. For everyone who asks, receives. Everyone who seeks, finds. And to everyone who knocks, the door will be opened.”
-Matthew 7:7-8

I can't complain, but sometimes I still do. 
-Joe Walsh

Today's WOD - 5:15a.m./9:00a.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group.

WOD 21-15-9 Reps of:
Wall Balls
Ball Slams

Cash Out

BE STRONG!
Jay and Janice