Sunday, March 31, 2013

Monday April 1, 2013


CF864 Strength and Conditioning

But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed. All of us, like sheep, have strayed away. We have left God’s paths to follow our own. Yet the Lord laid on him the sins of us all.
-Isaiah 53:5-6

I am not what I ought to be. I am not what I want to be. I am not what I hope to be. But still, I am not what I used to be. And by the grace of God, I am what I am. 
-John Newton

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


Reminder - April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!


Strength - Back Squat (work up to a 5 RM)

Conditioning - For Time:

Back Squat - 20 reps at 80% of today's 5 RM
30 Pull-ups
1 Mile Run

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Wednesday Night Special WOD at CF864 - CrossFit Games Open 13.5
Starts at 8:00p.m. 

There is nothing we can do to make God love us more, there is nothing we can do to make God love us less. 
-Phillip Yancey

It's a new day...let's get it started off right.

BE STRONG!
Jay and Janice

Thursday, March 28, 2013

Friday March 29, 2013


CrossFit864 Strength and Conditioning

"Good Friday"

Greater love has no man than this, that a man lay down his life for his friends.
-John 15:13

“For the love of Christ controls us, because we have concluded this: that one has died for all, therefore all have died; and he died for all, that those who live might no longer live for themselves but for him who for their sake died and was raised.”
-2 Corinthians 5:14-15

Christ is the Son of God. He died to atone for men's sin, and after three days rose again. This is the most important fact in the universe. I die believing in Christ. - (This was written on a note found under his pillow, in prison, at his death.) -Watchman Nee


(In 1952, Watchman Nee was imprisoned by the Chinese government for his faith. He remained in prison until his death twenty years later in 1972.)

Good Friday Workout: 5:15a.m./10:00a.m. 

No Afternoon Workouts Today.
No Saturday Workout this weekend (March 30)

How far did Jesus carry the cross to Calvary?

It is 0.3 kilometers (half a mile) from Pontius Pilate's court to the traditionally accepted site of the crucifixion Golgotha, which means "the Place of the Skull." We really don't know how far Jesus carried the cross because Simon of Cyrene was pulled from the crowd to carry it for him. Also, the precise path Jesus took through Jerusalem is not recorded in the Bible.

Source: Christian Apologetics and Research Ministry

How much did the cross weight that Jesus had to carry?
There are many historians that have researched the answer to this question, and an average cross weighed about 300 pounds, they were massive and made out of extremely heavy wood. The condemned was forced to carry the crossbeam on his shoulders to the place of execution. but the crossbeam would not be quite as burdensome, weighing around 75–125 pounds (35–60 kg). Upright posts would presumably be fixed permanently in place, and the crossbeam, with the condemned person perhaps already nailed to it, would then be attached to the post.

It has been another great week at CF864. Proud of your hard work and your commitment to getting stronger and living an overall healthier life. You guys are awesome. There are a lot of new (smiling) faces in the gym...take a minute to introduce yourself and get to know each other. You know that Gunny makes you do "lots" of burpees if you don't say hello and introduce yourself to any new CrossFitter. Nobody wants extra burpees!

Have a great Easter weekend! Hope that you get plenty of family time together. Take some time to remember what a sacrifice Jesus made for all of us. 


God proved His love on the Cross. When Christ hung, and bled, and died, it was God saying to the world, "I love you."
-Billy Graham

BE STRONG!
Jay and Janice

Wednesday, March 27, 2013

Thursday March 28, 2013


CF864 Strength and Conditioning

My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.
-Psalm 62:7

Jesus cannot forget us; we have been graven on the palms of his hands. 
-Lois Picillo

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

This is the time the workout starts. Arrive in time to warm up and ready to go at the times above. Thanks!

Reminder - April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!


1 - Warm up

2 - Buy In

3 - WOD - Your choice of one of the following:

CrossFit Games Open 13.4

7 Minute AMRAP of:
3 Clean and Jerk (135/95)
3 Toes-to-Bar

6 Clean and Jerk (135/95)
6 Toes-to-Bar
9 Clean and Jerk (135/95)
9 Toes-to-Bar
12 Clean and Jerk (135/95)
12 Toes-to-Bar
15 Clean and Jerks
15 Toes-to-Bar
18 Clean and Jerks
18 Toes-to-Bar


This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women

or

CrossFit Total (CF864 Style)

Squat, 1 Rep
Bench Press, 1 Rep
Deadlift, 1 Rep

Looking for perfect form on these movements!

3 attempts at each lift. Choose your loads wisely.
If you are doing the CF Total today - your warm up needs to include these three lifts. 

4 - Cash Out

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Be sure to check our Good Friday / Easter weekend schedule.
Sign up on the whiteboard if you are interested in the Friday WOD.

Have a great day!

BE STRONG!
Jay and Janice

Tuesday, March 26, 2013

Wednesday March 27, 2013


CF864 Strength and Conditioning


As Jesus was going up to Jerusalem, he took the twelve disciples aside privately and told them what was going to happen to him. “Listen,” he said, “we’re going up to Jerusalem, where the Son of Man will be betrayed to the leading priests and the teachers of religious law. They will sentence him to die. Then they will hand him over to the Romans to be mocked, flogged with a whip, and crucified. But on the third day he will be raised from the dead.”

Matthew 20:17-19

There is more evidence that Jesus rose from the dead than there is that Julius Caesar ever lived or that Alexander the Great died at the age of thirty-three. 

-Billy Graham

Today's WOD's - 5:15a.m./9:00a.m.


WOD - For Time 21-15-9:


Deadlift (135/95)
Box Jump (24/20)

Happiness cannot come from without. It must come from within. It is not what we see and touch or that which others do for us which makes us happy; it is that which we think and feel and do, first for the other fellow and then for ourselves.
-Helen Keller 

BE STRONG!
Jay and Janice

Monday, March 25, 2013

Tuesday March 26, 2013


CF864 Strength and Conditioning

But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.
1 John 1:9

Never worry about numbers. Help one person at a time, and always start with the person nearest you. 
-Mother Teresa

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


Check us out at CrossFit864 on Facebook

WOD - For Time:

"Murph"


1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Wearing a 20 pound weighted vest

"Murph" is a CrossFit Hero WOD named after Navy SEAL Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike's favorites and he'd named it 'Body Armor.' It first appeared on the CrossFit HQ site 18 August 2005. From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

“My father told me once that the most important thing every man should know is what he would die for.”
-Tana French

Good Friday Schedule - 5:15a.m. and 10:00a.m. only. No afternoon WOD's.

If your church isn't having a Good Friday service check around for a church that is. You are always welcome to join us at our church.  

BE STRONG!
Jay and Janice 

Sunday, March 24, 2013

Monday March 25, 2013


CF864 Strength and Conditioning

For the wages of sin is death, but the free gift of God is eternal life through Christ Jesus our Lord.
-Romans 6:23

None are more unjust in their judgments of others than those who have a high opinion of themselves.
-Charles Spurgeon

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


Arrive in time to warm up and ready for the WOD to start at times above. 

Check us out at CrossFit864 on Facebook

CrossFit Games Open 13.3

Complete as many rounds as possible in 12 minutes of:
150 Wall ball shots
90 Double-unders
30 Muscle-ups

The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects. 
-Lord Jeffery

BE STRONG!
Jay and Janice



Thursday, March 21, 2013

Friday March 22, 2013


CF864 Strength and Conditioning

“But blessed are those who trust in the Lord and have made the Lord their hope and confidence. They are like trees planted along a riverbank, with roots that reach deep into the water. Such trees are not bothered by the heat or worried by long months of drought. Their leaves stay green, and they never stop producing fruit.
-Jeremiah 17:7-8

“Worry is the darkroom in which negatives can develop.”

-Wanda E. Brunstetter

Today's WOD's:
5:15a.m./4:15p.m./5:15p.m./No 6:15p.m. today


5 RFT of:
5 Power Clean + 1 Strict Press (95/65)
10 Strict/Dead Hang Pull-ups
15 Goblet Squats (24kg./16kg.) 

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
How many of these will you do today?
Plan on getting better at what you are doing?

We are meeting Friday night (3-22) to see "Murph The Protector" at Hollywood 20 Theater in Greenville for the 7:25p.m. show. If you would like to join us you might want to go ahead and get tickets online for that show. We will not have a 6:15p.m. WOD tonight. Normal schedule for all other Friday WOD's.


BE STRONG!
Jay and Janice 

Wednesday, March 20, 2013

Thursday March 21, 2013


CF864 Strength and Conditioning

Dear friends, I warn you as “temporary residents and foreigners” to keep away from worldly desires that wage war against your very souls. Be careful to live properly among your unbelieving neighbors. Then even if they accuse you of doing wrong, they will see your honorable behavior, and they will give honor to God when he judges the world.
-1 Peter 2:11-12


"He that cannot forgive others, breaks the bridge over which he himself must pass if he would reach heaven; for everyone has need to be forgiven."
Lance Morrow - (article, Time Magazine, January 9, 1984)

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


Please arrive in time to warm-up before the WOD starts. 
All WODs start at the times above. Thank You!


Strength - Floor Press (1 RM)

Conditioning - EMOM - 12

Even Minutes - 20 Kettlebell Swings (24kg./16kg.)

Odd Minutes - 20 Push-ups (HR) 

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Looking for a lot of strong work in the box today. Set a new floor press PR!

Check us out at CrossFit864 on Facebook

We are meeting on Friday night to see "Murph The Protector" at Hollywood 20 Theater in Greenville for the 7:25p.m. show. If you would like to join us you might want to go ahead and get tickets online for that show. We will not have a 6:15p.m. WOD on Friday.

Have a great day!

BE STRONG!
Jay and Janice


Tuesday, March 19, 2013

Wednesday March 20, 2013


CF864 Strength and Conditioning

But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!
-Galatians 5:22-23

“If you had started doing anything two weeks ago, by today you would have been two weeks better at it.” 
-John Mayer

Today's WOD's: 5:15a.m./9:00a.m.


Please arrive in time to warm-up before the WOD starts. 

All WODs start at the times above. 
Thank You!

WOD

5 RFT of:
15 Wall Ball
15 T2B
30 Second Plank Hold

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

“Don't ever give up. Don't ever give in. Don't ever stop trying. 
Don't ever sell out. And if you find yourself succumbing to one of the above for a brief moment, pick yourself up, brush yourself off, whisper a prayer, and start where you left off. But never, ever, ever give up.” 
-Richelle E. Goodrich

Have a great day!

BE STRONG!
Jay and Janice

Monday, March 18, 2013

Tuesday March 19, 2013


CrossFit864 Strength and Conditioning

I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit.
-Romans 15:13

I choose kindness - I will be kind to the poor, for they are alone. Kind to the rich, for they are afraid. And kind to the unkind, for such is how God has treated me.
-Max Lucado

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


Please arrive in time to warm-up before the WOD starts. 
All WODs start at the times above. 
Thank You!

WOD "Running Cindy"

AMRAP - 20 Minutes of:

Run 200 Meters
2 Rounds of Cindy

Cindy =
5 Pull-ups
10 Push-ups
15 Squats

FORM - #1 Priority!
Don't count sloppy, partial reps. Strive for quality reps.

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

BE STRONG!
Jay and Janice

Monday March 18, 2013


CF864 Strength and Conditioning

The Lord is my shepherd; I have all that I need. He lets me rest in green meadows; he leads me beside peaceful streams. He renews my strength. He guides me along right paths, bringing honor to his name.
-Psalm 23:1-3

A person who wholly follows the Lord is one who believes that the promises of God are trustworthy, that He is with His people, and that they are well able to overcome.
-Watchman Nee


Arrive in time to warm-up before the scheduled times below. 
WOD's will start at these times. Spend plenty of time getting warmed up and prepared for heavy deadlifts today. Go heavy and shoot for a PR but keep your form in check.
Thank you!

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


Strength - Deadlift (1 RM)

Conditioning - CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115/75 Pound Shoulder to Overhead, 5 reps
115/75 Pound Deadlift, 10 reps
15 Box Jumps, 24"/20" Box

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

"Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength." 
-Arnold Schwarzenegger

BE STRONG!
Jay and Janice