Monday December 1, 2014

CF864 Strength and Conditioning

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

"A state of mind that sees God in everything is evidence of growth in grace and a thankful heart." 
-Charles Finney

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

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. Thank you! 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Power Clean and Press - Thursday's

ALL WODs / Buy In - start together as a group.

Reminder - December Dues (NLT Monday Dec. 1, 2014) 
$25.00 Late fee on all dues after Dec. 1.
Thank you for your consideration! 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 5)

d.) Conditioning - 21-15-9:

Air Squat 
Box Jump (24/20)
K2E (palms forward)

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 18 at gym. See board for details

Check out the A.H.A.P tees in gym $20

CF864 sweatshirt hoodies and sweat pants coming this week.

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, December 1 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice

Wednesday November 26, 2014

CF864 STRENGTH and CONDITIONING

Give thanks to the LORD, for he is good; his love endures forever.
1 Chronicles 16:34

“Thankfulness creates gratitude which generates contentment that causes peace.” 
-Todd Stocker

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. 
Thank you! 

Reminder - December Dues (NLT Monday Dec. 1, 2014) 
$25.00 Late fee on all dues after Dec. 1.
Thank you for your consideration!

Strength Cycle - Recovery Week

ALL WODs / Buy In - start together as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - starts together as a group

c.) WOD - 5 RFT:

20 AbMat Sit-ups
30 Second hold on rings or dip bar
Suitcase carry - AHAP
30 Second Plank Hold
100 Fast Singles

d. Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 18 at gym. See board for details

Check out the A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20 - just about gone.

CF864 sweatshirt hoodies and sweat pants coming soon.

Check us out at CrossFit864 on Facebook

2014 Thanksgiving Schedule
Monday - Wednesday Normal gym schedule
Closed Thursday and Friday 
Saturday November 29 - Open for Small Business Saturday
8:30a.m. Bring a friend for free WOD. 
9:30a.m. - 10:30a.m. open gym time for CF864 members. Come in and do a WOD that you might have missed out on...do a Hero WOD, strength work or skill work. Just have fun and burn some turkey! 

Have a great Thanksgiving! 

Never Give Up!
Jay and Janice

Tuesday November 25, 2014

CF864 STRENGTH and CONDITIONING

There is one God and Father of everything. He rules everything and is everywhere and is in everything.
-Ephesians 4:6

“God doesn't require us to succeed, he only requires that you try.” 

-Mother Teresa 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  

c.) WOD - Gunny's Revenge 2014 

Happy "Early" Birthday Janice!

48 Burpees
48 KBS (24kg./16kg.)
48 GHD Sit-ups

48 SL Strikes (24 each side)
48 Power Cleans (95/65)

48 Hollow Rocks

48 Ball Slams

48 Tire Flips

Today's workout was created to honor Janice in true "Gunny" fashion.

Come help her celebrate her birthday! Actual Birthday is Thursday November 27.

You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, a little running and a few burpees! Since she loves marathon running be thankful that the WOD didn't include a 26.2 mile run and 1,000 burpees for time! Just a short run, few burpees and some other fun stuff.

d.) Cash Out - Don't worry ....it won't be burpees

Never Give Up!
Jay and Janice

Monday November 24, 2014

CF864 Strength and Conditioning

For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints,I have not stopped giving thanks for you, remembering you in my prayers.
-Ephesians 1:15-16

“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.”
-Abraham Lincoln

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

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. 
Thank you! 

Strength Cycle - Recovery Week

ALL WODs / Buy In - start together as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) WOD - EMOM 20

Even - 5 Box Jumps / 5 T2B
Odd - 5 Push-ups (HR) / Air Squats (rest in bottom of squat)

Box Jumps (24/20) - T2B (palms forward)
After 5 squats remain in bottom of squat until top of next round


d. Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 18 at gym. See board for details

Check out the A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20 - just about gone.

CF864 sweatshirt hoodies and sweat pants coming soon.


Check us out at CrossFit864 on Facebook

2014 Thanksgiving Schedule
Monday - Wednesday Normal gym schedule
Closed Thursday and Friday 
Saturday November 29 - Open for Small Business Saturday
8:30a.m. Bring a friend for free WOD. 
9:30a.m. - 10:30a.m. open gym time for CF864 members. Come in and do a WOD that you might have missed out on...do a Hero WOD, strength work or skill work. Just have fun! 

Don't miss Gunny's Revenge 48 on Tuesday (November 25)


MRT - Tonight  
Monday, November 24 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice

Friday November 21, 2014

CF864 Strength and Conditioning
 
Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Silence is a source of great strength.
-Lao Tzu

Quality over Quantity - Always.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD 

3 Rounds of Cindy
5 Pull-ups/10 Pushups/15 Air squats

30 Box Jumps (24/20)
30 One Arm KB Push Press (AHAP) 15 each side

3 Rounds of Cindy
5 Pull-ups/10 Pushups/15 Air squats

Skill work today - Ring Dips and Hollow Rocks 

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade - December 6.

CF864 Christmas Party - December 18 at gym. See board for details (note - date change)

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

Check us out at CrossFit864 on Facebook

Have a great weekend!

There is never going to be a day when I stand before God and he looks at me and says, "I wish you would have kept more for yourself."
-David Platt

Never Give Up!
Jay and Janice

Thursday November 20, 2014

CF864 Strength and Conditioning

A fool gives full vent to his anger, but a wise man keeps himself under control.

-Proverbs 29:11

I like the dreams of the future better than the history of the past.
-Thomas Jefferson

Constantly Varied - Are you Prepared?

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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Deadlift - Monday's
Floor Press - Thursday's

a.) Warm-up/Skill Work/Mobility 

Skill Work - are you working on your weakness or will you just be content with it being a weakness?

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Floor Press 1RM (work up to a heavy single) Week 3

d.) Conditioning - Complete the following:
3 x
5 reps of 1 and 1/4 Goblet Squat (AHAP) in 30 Seconds
Rest 30 Seconds
ME T2B in 30 Seconds
Rest 30 Seconds
ME Ball Slams in 30 Seconds
Rest 30 Seconds
30 Second Plank Hold (on elbows)
Rest 30 Seconds

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade - December 6.

CF864 Christmas Party - December 18 at gym. See board for details (note - date change)

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

It's Thursday - What's motivating you today?

Check us out at CrossFit864 on Facebook

“If you love me, keep my commands."

-Jesus (John 14:15)

Have a great day! 

Never Give Up!
Jay and Janice

Wednesday November 19, 2014

CF864 Strength and Conditioning

Don't be selfish; don't live to make a good impression on others. Be humble, thinking of others as better than yourself. Each of you should look not only to your own interests, but also to the interests of others.
-Philippians 2:3-4

Selfishness is that detestable vice which no one will forgive in others, and no one is without himself.
-Henry Ward Beecher

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

Constantly Varied
-CrossFit

ALL WODs / Buy In - start as a group.

It you choose to rush into your training and neglect a thorough warm up it's not a matter of if you get injured but a matter of when. Mobility and skill work as just important to a CrossFit athlete as a strength movement or a metcon. Don't neglect it. Train to be a better athlete. How can we help?

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

Skill Work - Rings

b.) Buy In - Starts as a group

c.) WOD - 4 RFT:

10 Back Extensions (hold 3 seconds at top)
15 No Push up Burpee
25 AbMat Sit-ups 
30 Second Hold on pull-up bar
Bear Crawl - 1 Length of gym

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 18 at gym. See board for details (note - date change)

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

It's Tuesday - How's your nutrition looking? Back on track from the weekend? 

Check us out at CrossFit864 on Facebook

Have a great Wednesday!

Never Give Up!
Jay and Janice

Tuesday November 18, 2014

CF864 Strength and Conditioning

If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. 
-1 John 1:9

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.” 
-C.S. Lewis

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

Train Hard. Eat Clean. Plenty of Rest. Repeat = Results

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD - Barbell Complex

10 RFT:

2 Power Cleans
3 Front Squats
4 Push Press
5 Push-ups

RX Load = 135/95
Beast Mode = 185/135

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga - Tonight (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 18 at gym. See board for details (note - date change)

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

It's Tuesday - How's your nutrition looking? Back on track from the weekend? 

Check us out at CrossFit864 on Facebook

Never Give Up!
Jay and Janice

Monday November 17, 2014

CF864 Strength and Conditioning

Surely God is my salvation; I will trust and not be afraid. The LORD, the LORD, is my strength and my song; he has become my salvation."
-Isaiah 12:2

Aim at heaven and you will get earth thrown in. Aim at earth and you get neither.
-C.S. Lewis

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

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. 
Thank you! 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Deadlift - Monday's
Floor Press - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Deadlift (work up to a heavy single)

This is week 3 on our current strength cycle

d. Conditioning: AMRAP - 12 

5 Strict Pull-ups (palms forward)
7 KBS (AHAP) 
9 Weighted Step-ups 

Goal - All UB (unbroken) reps.
Pull-ups are strict, no kip, palms forward. 
KBS - Russian Style - Use a weight heavier than you normally swing while still maintaining perfect form. Don't sacrifice load for form.
Step-ups using 45/25 pound plate OH - 9 total steps alternating legs each step.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Don't forget to post your 1 rep deadlift and conditioning rounds on the whiteboard. Post it if you are number one on the WOD or dead last. 


Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga - Tuesday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 19 at gym. See board for details

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

How's your nutrition looking? Junk in = Junk! Remember that you will NEVER out train bad nutrition.

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, November 17 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice

Friday November 14, 2014

CF864 Strength and Conditioning

"So also faith by itself, if it does not have works, is dead."
-James 2:17 


“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

-Thomas A. Edison

Quality over Quantity - Always.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - 3 RFT: (Quality Reps)

20 UB Back Squats (135/95) 
15 Strict Pull-ups 
10 UB Push Press (135/95)

Use same bar for squat and push press
Squat - all reps below parallel 
Goal - all reps UB or as few sets as possible

Skill work today - Hollow Rocks 

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga - Tuesday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 19 at gym. See board for details

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

Have a great weekend!

There is never going to be a day when I stand before God and he looks at me and says, "I wish you would have kept more for yourself."
-David Platt

Never Give Up!
Jay and Janice