Thursday, April 30, 2015

Friday May 1, 2015


CrossFit Eight.Six.Four 

And to aspire to live quietly, and to mind your own affairs.
-1 Thessalonians 4:11

“Never apologize for showing your feelings. When you do, you are apologizing for the truth.”
-José N. Harris



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

Reminder - May Dues (NLT Friday May 1, 2015) 
$25.00 Late fee on all dues after May 1.

Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week? 

b.) Today's WOD - For Time:


Run 1 Mile
50 Thrusters
30 Strict Pull-ups

Rx Load = 95/65

cher·ry–pick   verb \ˈcher-ē-ˌpik\

First Known Use of CHERRY-PICK: 1965
Cherry-pick in CrossFit defined:
Selecting which days to attend CrossFit based on the workout or waiting until the workout is published to determine whether or not one will attend class are the acts that define cherry-picking in the CrossFit world. The athlete hand selects workouts that seem to confirm their belief about what they are/are not capable of doing, what they “need” or “don’t need” to do, what seems “extreme”, or what will get them fit.  The result is a contradiction between the resulting capabilities and fitness level of the athlete and CrossFit’s goal of creating a general physical preparedness.  Selective workout visitation is a pathway to plateau.
Examples of cherry-picking:
“That looks hard, I’m not going.”
“I don’t like running, I’m not going.”
“It’s “just” a lifting day, I don’t need that.”
“Longer than 10 minutes?  Arghhh.  No way I want to sweat for that long.”
“That looks Awesome and Extreme. I need extreme! I’m In.”

Whether it’s a heavy day, Oly day, run day, long day, or a movement or workout that you just don’t like, cherry-picking workouts inhibits you from becoming the athlete you could be. This is why many CrossFit Affiliates have chosen not to post the WOD on their site so you show up and do the WOD or you show up and tell everyone you're a quitter and leave hoping that tomorrow will hold an easy workout or one that you like. CrossFitters that cherry-pick are known as weak CrossFitters. Show up and Be Strong!
Rx = Movement Standards-Full ROM/Form/Load

Train Hard. Stop Whining. Stop Making Excuses. Support Others. Have Fun

c.) Cash Out - Finish Strong 


Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

2015 National Day of Prayer - Thursday May 7

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 

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


Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Wednesday, April 29, 2015

Thursday April 30, 2015


CrossFit 864 No Frills Just Results

Therefore whoever relaxes one of the least of these commandments and teaches others to do the same will be called least in the kingdom of heaven, but whoever does them and teaches them will be called great in the kingdom of heaven. -Matthew 5:19

“No amount of law enforcement can solve a problem that goes back to the family.“ - J. Edgar Hoover

Reminder - May Dues (NLT Friday May 1, 2015) 

$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.

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) 


Floor Press - Monday's
Deadlift - Thursday's



Train Hard. Stop Whining. Support Others. Have Fun

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)


d.) Conditioning - 150 KBS (24kg./16kg.) American

5 Burpees at the top of every minute until all KBS completed


d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:



Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

2015 National Day of Prayer - Thursday May 7

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Being challenged in life is inevitable.
Being defeated is optional.

NEVER GIVE UP!
Jay and Janice

Tuesday, April 28, 2015

Wednesday April 29, 2015


CrossFit 864 No Frills Just Results

If I had not come and spoken to them, they would not have been guilty of sin, but now they have no excuse for their sin.
-John 15:22

“He that is good for making excuses is seldom good for anything else.”

-Benjamin Franklin


This day in history - 1956
WSPA TV channel 7 in G'ville-Spartanburg, SC (CBS) begins broadcasting

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

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


ALL WODs and Buy In - start as a group.

Skill Work - Conquering your weakness or just hoping it doesn't show up in a WOD again any time soon? Jacked up form = NO Rep!

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


b.) Buy In - Starts as a group

c.) WOD - 6 RFT:


10 GHD S-U
15 Hip Extensions (2 second hold)
20 Lateral Hops (L/R = 1 Rep)
1 Wall Walk

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

“For like a poisonous breath over the fields, like a mass of locusts over Egypt, so the swarm of excuses is a general plaque, a ruinous infection among men, that eats off the sprouts of the Eternal.” ― Søren Kierkegaard 

Train Hard. Stop Whining. Support Others. Have Fun

Have a great day!

NEVER GIVE UP!
Jay and Janice

Monday, April 27, 2015

Tuesday April 28, 2015


CrossFit 864 No Frills Just Results

Whoever goes about slandering reveals secrets; therefore do not associate with a simple babbler.
-Proverbs 20:19

Gossip needn't be false to be evil — there's a lot of truth that shouldn't be passed around. 
-Frank A. Clark

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. 


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


"If you need music to motivate you, or to make you work harder, then go find something else to do." 
-Josh Everett (CrossFit Athlete / Coach)

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD - 4 RFT:


25 T2B
25 Push-ups (HR)
60 Second Plank Hold - Top of Push-up (No Sagging)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015


Rhythm on the Rails 5k Run - May 16 (sign up at gym)


Check us out at CrossFit864 on Facebook

Remember that the happiest people are not those getting more, but those giving more.
-H. Jackson Brown, Jr.

NEVER GIVE UP!
Jay and Janice

Sunday, April 26, 2015

Monday April 27, 2015


CF864 STRENGTH and CONDITIONING

Obey your leaders and submit to them, for they are keeping watch over your souls, as those who will have to give an account. Let them do this with joy and not with groaning, for that would be of no advantage to you.
-Hebrews 13:17


You can't lead anyone else further than you have gone yourself.  
-Gene Mauch

Today's WOD's - start at:
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) 


Floor Press - Monday's
Deadlift - Thursday's

Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

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


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


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - 
Floor Press (work up to a heavy set of 5)

d.) Conditioning - 
3 X


15 G2OH (95/65) Goal - UB reps

30 Air Squats
FW - L/R 50M and switch (AHAP) 

A squat above parallel is NOT a squat!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, April 27 (after last WOD) 7:00p.m.


"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

Have a great Monday!


NEVER GIVE UP!
Jay and Janice

Thursday, April 23, 2015

Friday April 24, 2015


CrossFit Eight.Six.Four 

Excuses or Results? You pick...

He who covers an offense promotes love; but he who repeats a matter separates best friends. Whoever mocks the poor reproaches his Maker. He who is glad at calamity shall not be unpunished.

-Proverbs 17: 5,9

“If a free society cannot help the many who are poor, it cannot save the few who are rich."
-John F. Kennedy

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

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week?

b.) Buy In - start as a group. 

c.) Today's WOD: 


Tabata 8 x 20/10 - Alternating

1.) Deadlift (body weight on bar)
2.) Atlas Stone to Shoulder

Deadlift - Full ROM / No Bounce / Score = total reps completed

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 


Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 

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

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Wednesday, April 22, 2015

Thursday April 23, 2015


CrossFit 864 No Frills Just Results

If you do good to those who are good to you, what credit is that to you? Even "sinners" do that.
-Luke 6:33

“Here is your country. Cherish these natural wonders, cherish the natural resources, cherish the history and romance as a sacred heritage, for your children and your children’s children. Do not let selfish men or greedy interests skin your country of its beauty, its riches or its romance.”
-Theodore Roosevelt



Being challenged in life is inevitable.
Being defeated is optional.

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

Are you getting better at DU's (Double-unders)
Have you invested in a good rope? 
You need a jump rope that fits you.
http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD 21-15-9 For time:


Goblet Squats (32kg./24kg.)
Push Press 95/65
Run 200 Meters after each round (3 total runs)

Goal = All reps UB 

Form! A squat above parallel is NOT a squat!

Squats must be below parallel and hips open at the top if RX.

Thanks! Work Hard! Have fun!

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

NEVER GIVE UP!
Jay and Janice