Tuesday, December 31, 2013

Wednesday January 1, 2014 / New Years Day


CF864 Strength and Conditioning

"Happy 2014"
Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselvesnot looking to your own interests but each of you to the interests of the others. In your relationships with one another, have the same mindset as Christ Jesus.
-Philippians 2:3-5

“A goal without a plan is just a wish.” 

-Larry Elder

Today's WOD's - 10:00a.m. only


Don't miss the first CF864 WOD of 2014! 

Reminder - January Dues (by January 1)
Thank you!

WOD: AMRAP - 20


1 Back Squat (load = 1.5 times body weight)
20 Step OH Walking Lunge (45/25)
14 T2B (Palms forward)

Rx = Movement Standards/Load/ROM

Scale based on your strength/fitness level.


“The most important trip you may take in life is meeting people half way.” 
-Henry Boyle

New Years Week Schedule
Monday 12-30 Normal Schedule
Tuesday 12-31 New Years Eve - 9:00a.m. only
Wednesday 1-1 New Years Day - 10:00a.m. only
Thursday 1-2 Normal Schedule (starting at 5:15a.m.)
Friday 12-27 Normal Schedule 
Saturday - 8:30a.m.


Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Happy New Years! 
We look forward to sharing another great year with you.

be strong!
Jay and Janice

Monday, December 30, 2013

Tuesday December 31, 2013


CF864 Strength and Conditioning

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” 
-John 16:33

Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.
-Helen Keller


Today's WOD's - 9:00a.m. only


Don't miss the last CF864 WOD of 2013! 

Reminder - January Dues (by January 1)

Thank you!

WOD: CF864 New Years Eve WOD

400 Meter Run
31 Air Squats
31 Power Cleans (95/65)
31 Push-ups
31 Push Press (95/65)
31 Sit-ups
31 Front Squats (95/65)
400 Meter Run

Rx = Movement Standards/Load/ROM


Scale based on your strength/fitness level.


New Years Week Schedule
Monday 12-30 Normal Schedule
Tuesday 12-31 New Years Eve - 9:00a.m. only
Wednesday 1-1 New Years Day - 10:00a.m. only
Thursday 1-2 Normal Schedule (starting at 5:15a.m.)
Friday 12-27 Normal Schedule 
Saturday - 8:30a.m.


Check CrossFit864 Facebook for updates


“A person should set his goals as early as he can and devote all his energy and talent to getting there. With enough effort, he may achieve it. Or he may find something that is even more rewarding. But in the end, no matter what the outcome, he will know he has been alive.” 
-Walt Disney

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Have a great day!

be strong!
Jay and Janice

Sunday, December 29, 2013

Monday December 30, 2013


CF864 Strength and Conditioning

“Do not let your hearts be troubled. You believe in God; believe also in me. My Father’s house has many rooms; if that were not so, would I have told you that I am going there to prepare a place for you? And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.
-John 14:1-3

“It is better to offer no excuse than a bad one.” 

-George Washington

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


Reminder - January Dues (by January 1)

Thank you!

WOD: "TK" 

AMRAP - 20 minutes:


8 Strict Pull-ups

8 Box Jumps (36 inch box)
12 Kettlebell Swings (2 pood)

CrossFit Hero WOD 


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


Rx = Movement Standards/Load/ROM


Scale based on your strength/fitness level.


New Years Week Schedule
Monday 12-30 Normal Schedule
Tuesday 12-31 New Years Eve - 9:00a.m. only
Wednesday 1-1 New Years Day - 10:00a.m. only
Thursday 1-2 Normal Schedule 
Friday 12-27 Normal Schedule 
Saturday - 8:30a.m.


Check CrossFit864 Facebook for updates


“A hero is no braver than an ordinary man, but he is brave five minutes longer.”
-Ralph Waldo Emerson


CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

Have a great Monday!

be strong!
Jay and Janice

Thursday, December 26, 2013

Friday December 27, 2013


CF864 Strength and Conditioning

Even as he chose us in him before the foundation of the world, that we should be holy and blameless before him. In love he predestined us for adoption as sons through Jesus Christ, according to the purpose of his will, to the praise of his glorious grace, with which he has blessed us in the Beloved. In him we have redemption through his blood, the forgiveness of our trespasses, according to the riches of his grace, which he lavished upon us, in all wisdom and insight making known to us the mystery of his will, according to his purpose, which he set forth in Christ as a plan for the fullness of time, to unite all things in him, things in heaven and things on earth.
-Ephesians 1:4-10

If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
-Michael Jordan

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


WOD: 3 RFT:

21 KBS (24kg./16kg.)
15 Strict Pull-ups
9 Deadlift 

Rx = Movement Standards/Load/ROM

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.
Pull-ups:
Full extension of elbows at bottom. Chin over bar. Any hand position.
Deadlift:
1.5 Times your body weight on bar. Conventional deadlift - feet approximately shoulder width apart with hand grip outside knees. No bounce. No dropping bar from lockout (top of lift)

Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m./4:15p.m.
Friday 12-27 Normal Schedule (except No 5:15a.m.)
Saturday - Closed


Check CrossFit864 Facebook for updates


Have a great Friday!

be strong!
Jay and Janice

Wednesday, December 25, 2013

Thursday December 26, 2013


CF864 Strength and Conditioning

For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.
-Isaiah 9:6

“We love the things we love for what they are.” 

-Robert Frost

Today's WOD's - 9:00a.m. and 4:15p.m. (only)


Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m./4:15p.m.
Friday 12-27 Normal Schedule (except No 5:15a.m.)
Saturday - Closed


Check CrossFit864 Facebook for updates


be strong!
Jay and Janice

Tuesday, December 24, 2013

Wednesday December 25, 2013


CF864 Strength and Conditioning

"Merry Christmas"

And they went with haste and found Mary and Joseph, and the baby lying in a manger. And when they saw it, they made known the saying that had been told them concerning this child. And all who heard it wondered at what the shepherds told them. But Mary treasured up all these things, pondering them in her heart. And the shepherds returned, glorifying and praising God for all they had heard and seen, as it had been told them.

-Luke 2:16-20

"Christmas is a state of mind. It is found throughout the year whenever faith overcomes doubt, hope conquers despair, and love triumphs over hate."
-Ronald Reagan (1981)

Today's WOD's - Closed 


Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m. WOD only
Friday 12-27 Normal Schedule (except No 5:15a.m.)
Saturday - Closed

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Check CrossFit864 Facebook for updates

Hope that all of you enjoy a great Christmas Day with friends and family.

be strong!
Jay and Janice

Monday, December 23, 2013

Tuesday December 24, 2013


CF864 Strength and Conditioning

"Christmas Eve"

For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”

-Luke 2:11-14

The very purpose of Christ's coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.
-Billy Graham

Today's WOD's - 0830 only


"12 Days of Christmas"


1 50 Meter Sprint (25 and back)
2 Hollow Rock
DU's (3x Singles)
4 Mountain Climbers (4 count)
5 T2B (palms forward)
6 KBS (32kg./24kg.)
7 Goblet Squat (32kg./24kg.)
8 Burpees
9 Walking Lunges (9/side)
10 Jumping Squats
11 Box Jumps (24/20)
12 Ball Slams

It is Christmas every time you let God love others through you...yes, it is Christmas every time you smile at your brother and offer him your hand.
-Mother Teresa

Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m. WOD only
Friday 12-27 Normal Schedule
Saturday - Closed

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Share a smile with someone today.

Have a great day! 

be strong!
Jay and Janice

Sunday, December 22, 2013

Monday December 23, 2013


CF864 Strength and Conditioning


And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.
-Luke 2:8-11

“There has been only one Christmas - the rest are anniversaries.” 
-W.J. Cameron


Today's WOD's - Start Promptly at: 

9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

b.) Buy In (starts at the time above)


c.) WOD - For time: 


"A Frogman's Christmas"

100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles

(Thanks to Mark Divine - SEALFIT)

This is a good day at BUD/s - a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

RX'd = Do NOT partition the WOD.

Scaled/Modified Versions posted on the board.
Maintain good form - stay tight.
Dead hang / strict pull-ups - any grip
Push-ups / hand release

Sit-ups / Unanchored (Full ROM. No slouching!)

This workout has been a Christmas tradition at CF864 for the last few years and we look forward to hitting in hard today!

"It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek


d.) Cash Out 


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


Check the whiteboard at the gym for upcoming events.

Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m. WOD only
Friday 12-27 Normal Schedule
Saturday - Closed

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Share an encouraging word with someone around you today.

Have a great day! 

be strong!
Jay and Janice

Thursday, December 19, 2013

Friday December 20, 2013


CF864 Strength and Conditioning


And you, my child, will be called a prophet of the Most High; for you will go on before the Lord to prepare the way for him, to give his people the knowledge of salvation through the forgiveness of their sins, because of the tender mercy of our God, by which the rising sun will come to us from heaven
-Luke 1:76-78

Maybe Christmas, the Grinch thought, doesn't come from a store.

-Dr. Seuss

What are your greatest Christmas memories? 

Today's WOD's - Start Promptly at: 

5:15a.m./*1:30p.m./4:15p.m./5:15p.m./*6:00p.m.

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

b.) Buy In (starts at the time above)


c.) WOD - For time:


150 KBS (24kg./16kg.)
Every 30 Seconds - complete:
3 Goblet Squats (same KB used for swings)Continue until you complete a total of 150 American swings

Rx = Meeting the following movement standard:



Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.


Don't drop kettlebells - please control to the ground. 


d.) Cash Out 

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


Dedication = Results

Check the whiteboard at the gym for upcoming events.

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CF864 Christmas Party - Friday December 20 
Get signed up for the appetizer that you plan on bringing. 
Gift swap $10 gift - each person

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Take a close look at today's WOD schedule posted above.

Have a great day! 

be strong!
Jay and Janice

Wednesday, December 18, 2013

Thursday December 19, 2013


CF864 Strength and Conditioning


Thanks be unto God for his unspeakable gift.
-2 Corinthians 9:15


“When we recall Christmas past, we usually find that the simplest things - not the great occasions - give off the greatest glow of happiness.” 
-Bob Hope

What are your greatest Christmas memories? 

Today's WOD's - Start Promptly at: 

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

b.) Buy In (starts at the time above)


c.) WOD: EMOM - 15


5 Box Jumps (24/20)
5 Ball Slams
5 No Push-up Burpees

d.) Cash Out 

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

Dedication = Results

Check the whiteboard at the gym for upcoming events.

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CF864 Christmas Party - Friday December 20 
Get signed up for the appetizer that you plan on bringing. 
Gift swap $10 gift - each person

Annual Christmas Fun Run/Walk - Thursday December 19
All welcome - Bring your friends and family.
Details on CF864 News board at gym

Be awesome today!

be strong!
Jay and Janice