Wednesday July 1, 2015

CrossFit 864 - No Frills Just Results

And we know that in ALL things God works for the good of those who love him, who have been called according to his purpose.

-Romans 8:28

“Look for the good in every person and every situation. You'll almost always
find it.” 
-Brian Tracy

“If we can conquer space, we can conquer childhood hunger.” 
-Buzz Aldrin

Feed the hungry, and help those in trouble (NLT)

This day in history - 1909
Thomas Edison began commercially manufacturing his new "A" type alkaline storage batteries. 

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

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

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How's your rack position with a bar or KB's? How are your pull-ups? Power Clean?...

Reminder - July Dues (NLT Wednesday July 1, 2015) 
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

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

b.) Buy In - Always starts as a group

c.) WOD: AMRAP 3 Minutes x 3

3 Ball Slams

4 Weighted Lunges (32kg./24kg.)

5 Box Jumps 

Rest 1 Minute

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

July 4 Holiday Schedule: 
July 3rd - 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. 
Back to normal schedule on Monday

Ladies Bible Study at CF864 - Tuesday July 14 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16. Get signed up today

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

Have a great day! Look forward to seeing you in the gym! 

NEVER GIVE UP!
Jay and Janice

Tuesday June 30, 2015

CrossFit 864 - No Frills Just Results


The one who conceals hatred has lying lips, and whoever utters slander is a fool.
-Proverbs 10:18

"It is the Bible that must judge the culture. Where a conflict results, the cultural element must give way."
-Byang Koto (1936-1975)

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

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

Skill Work Today - Cleans - Starting Position/Rack Position

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: 3 RFT

10 Clean/Jerk (135/95)
15 Burpees (Full ROM)
50 DU's (scaled = x3 singles)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

Upcoming CF864 Events:

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Ladies Bible Study at CF864 - Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule: 
July 3rd - 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. 
Back to normal schedule on Monday

Check CrossFit864 on Facebook for updates

#1 Priority today - Don't Quit

Losers quit when they fail. Winners fail until they succeed.

Keep your life free from love of money, and be content with what you have.

-Hebrews 13:5

Do not repeat anything you will not sign your name to.
-Proverb (Arthur Unknown)

Have a great day!

NEVER GIVE UP!
Jay and Janice

Monday June 29, 2015

CF864 STRENGTH and CONDITIONING

“Blessed are the pure in heart, for they shall see God.
-Matthew 5:8

“There is nothing worth living for, unless it is worth dying for.”
-Elisabeth Elliot

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

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

Reminder - July Dues (NLT Wednesday July 1, 2015) 
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

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

Deadlift - Monday's
Bench Press - Thursday's

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Deadlift (work up to a heavy set of 5)
Rx = Conventional Style DL

NFT - 2 X 15 Back Extensions (2 second pause/hold at top)

d.) Conditioning - 150 KBS For Time/Quality

RX - 24kg./16kg. American Style
Every time the swing stops - complete 10 HR push-ups before continuing with your KBS count.


“If you can quit, quit. If you can't quit, stop complaining - this is what you chose.” 
-J.A. Konrath 

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule: July 3rd - 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice

Friday June 26, 2015

CrossFit Eight.Six.Four

Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and there is nothing in them to make them stumble.
1 John 2:9-10

“Very rarely do people make big compromises with their integrity. Almost every compromise is a small one that is easily justified. The downhill slide is usually a result of many little compromises.”
-Dennis Prager

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

Reminder - July Dues (NLT Wednesday July 1, 2015) 
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

Remember - The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.
 
b.) Today's WOD - 3 RFT

Prowler Push (180/90) Up - high/Back - low
30 Air Squats (Full ROM)
30 Back Extensions (2 second pause at top)
30 Sit-ups


Jacked up form = SCALED. A Squat above parallel is NOT a Squat!

c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Saturday a.m. WOD this week - kicks off at 0830 (are you signed up?)

If you sign up please show up. Thanks!


Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Looking for the dedicated CrossFitters to show up and represent today! Finish out the week with strong, hard work! 

Have a great weekend! See you Saturday morning...

NEVER GIVE UP!
Jay and Janice

Thursday June 25, 2015

CF864 STRENGTH and CONDITIONING

Envy, drunkenness, wild parties, and other sins like these. Let me tell you again, as I have before, that anyone living that sort of life will not inherit the Kingdom of God.
-Galatians 5:21

The happiest people don’t worry too much about whether life is fair or not, they just get on with it. 

-Andrew Matthews

No Whining! It's Summer. It's Hot! 

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

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - For Time:

"Helen"
Run 400 Meters
21 KBS (24kg./16kg.)
12 Pull-ups

Beast Mode = "Heavy Helen"
Run 400 Meters
21 KBS (32kg./24kg.)

12 C2B Pull-ups

Wearing a vest (at least 20 pounds)

KBS - American/CrossFit style

Rx = Movement Standards-Full ROM/Form/Load

Be smart! Drink plenty of water! Don't drink soft drinks and sweet tea all day then sip on a small bottle of water before the WOD and expect to be hydrated. Getting dehydrated is nasty!

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Complaining not only ruins everybody else's day, it ruins the complainer's day, too. The more we complain, the more unhappy we get.

-Dennis Prager

NEVER GIVE UP!
Jay and Janice

Wednesday June 24, 2015

CrossFit 864 - No Frills Just Results

Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”
-Luke 6:38


“Love only grows by sharing. You can only have more for yourself by giving it away to others.” 
-Brian Tracy


Feed the hungry, and help those in trouble (NLT)


This day in history - 1938
Federal minimum wage law guarantees workers 25 cents per hour (rising to 40 cents by 1945) and a maximum 44 hour working week.

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

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How's your rack position with a bar or KB's? How are your pull-ups? Power Clean?...

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

b.) Buy In - Always starts as a group

c.) WOD - For Time:

100 Lateral Hops over PVC Parallettes
80 One Arm KBS (40 each side) 
60 Flutter Kicks (4 count)
40 Step Walking Lunge (plate overhead - 45/25)
20 Atlas Stone to Shoulder (alternate – 10 each side)

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

Have a great day! Look forward to seeing you in the gym! 

NEVER GIVE UP!
Jay and Janice

Tuesday June 23, 2015

CrossFit 864 - No Frills Just Results

Keep your life free from love of money, and be content with what you have,

-Hebrews 13:5

Do not repeat anything you will not sign your name to.
-Proverb (Arthur Unknown)

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

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

Skill Work Today - Cleans - Starting Position/Rack Position

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: 4 RFT

21 DU's (Scale to x 3 singles)
15 Box Jumps (24/20)
9 HR Push-ups
200 Meter Shuttle Sprint (50M and back twice)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Ladies Bible Study at CF864 - Tuesday (June 30) at 7:00p.m.

Check CrossFit864 on Facebook for updates

#1 Priority today - Don't Quit

Losers quit when they fail. Winners fail until they succeed.

It's a new day-There are no prerequisites for being awesome today!

It doesn’t matter if you deadlift 100 pounds or 1,000 pounds, you’re still awesome! 80% of Americans don’t belong to a gym, and 50% do not exercise on a consistent basis. So if you’re doing anything at all, you’re doing much better than half of America! Congrats! Keep pushing yourself because you are one day closer to reaching your goal.

NEVER GIVE UP!
Jay and Janice