Tuesday December 1, 2015

CF864 STRENGTH and CONDITIONING

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17

“Busyness is not a reason for not getting other things done. It is an excuse for not claiming your true priorities.” 
-Alan Cohen

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

Skill Work - TGU Form

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 4 RFT

5 Strict Dips (rings or bar)
10 T2B
15 GHD Sit-ups (or 25 AbMat Sit-ups)
Run 400 Meters


d.) Cash Out - Finish Strong! 
Don't Skip Out...especially if it's mobility. You need it!

RX Movement Standards - Full ROM

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

Upcoming CF864 News/Events/Updates: 

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

Talk to Santa about a new jump rope.

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

We have a few R-21 shirts left. $15  

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

CF864 Christmas Party 
Friday December 4 - 7:00p.m. Get signed up on board

Bring a $10 Gift (for exchange) and a dish to share.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

"If there is no struggle, there is no progress."
-Frederick Douglas

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Monday November 30, 2015

CF864 STRENGTH and CONDITIONING

“They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’

“He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’
-Matthew 25:45-46

"Throwing food away is like stealing it from the poor and hungry" 

-Pope Francis

Useless fact for the day:The "dot" over the letter "i" is called a tittle.

Check CrossFit864 on Facebook for updates


Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

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

Back Squat - Monday
Power Clean - Thursday

Skill Work / Goat Work - Conquering your weakness! 

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

You or Others?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

30% Gym. 70% Kitchen. 100% Willpower

It doesn't matter how hard you work in the gym if you can't control what you put on your plate!

Reminder - December Dues (NLT Tuesday Dec. 1, 2015) 
Thank you for your consideration! We appreciate you.

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 - For time:

50 KBS (24kg./16kg.) American
50 DUs (SCALE - X 3 singles)
30 Jumping Air Squats
50DUs (SCALE - X 3 singles)
50 KBS (24kg./16kg.) American

RX Movement Standards - Full ROM

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

e.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates: 

Cyber Monday CF864 Specials - See details on CrossFit864 on Facebook

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

Talk to Santa about a new jump rope.

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

We have a few R-21 shirts left. $15  

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

CF864 Christmas Party 
Friday December 4 - 7:00p.m. Get signed up on board

Bring a $10 Gift (for exchange) and a dish to share.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

It's Monday - New week. New opportunities.

3.2.1. Go!

Welcome to Monday!

Make it a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday November 25, 2015

CrossFit 864 - No Frills Just Results 

Giving thanks always and for everything to God the Father in the name of our Lord Jesus Christ
-Ephesians 5:20

In the household in which I was raised, the themes were pretty simple. 'Work hard. Don't quit. Be appreciative, be thankful, be grateful, be respectful. Also, never whine, never complain. And always, for crying out loud, keep a sense of humor.'
-Michael Keaton

This day in history - 1973
Maximum speed limit cut to 55 MPH as an energy conservation measure

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

Hump Day WOD's - start at: 5:15a.m./8:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What weakness are you working on today? 

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

b.) Buy In - Always starts as a group

c.) Today's WOD - 6RFT:

5 Deadlifts

then

2 Rounds
5 Body Blasters 
10 One Arm Strict KB Press (5 ea. side)
15 Air Squats

= 1 Round

RX Movement Standards - Full ROM
RX DL Load - Minimum of 1.5 times body weight. NO dropping bar from lockout (top of lift) NO bouncing reps. TnG reps
RX KB Load = 24kg./16kg.)

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

Support your fellow CrossFitters!

No Whining!

d.) Cash Out - Finish Strong 

DU's on a $2 jump rope? Good luck! Time to get a rope that fits you.
http://www.rxsmartgear.com/ropes/

Once all of the junk ropes break there will be nothing left to do singles or doubles on...Invest in a good rope. Talk to Santa.

Upcoming CF864 News/Events/Updates: 

See 2015 Thanksgiving schedule on board at gym.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

We have a few R-21 shirts left. $15 

Samaritan's Purse - Operation Christmas Child

If you put together a shoebox for a child or gave enough money to provide the items for a box - Thank You! 

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

Mark your calendar - CF864 Christmas Party 
Friday December 4 - Details coming soon.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

“If all the Christians- I mean all of 'em- got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.”
-Ron Hall

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday November 24, 2015

CF864 STRENGTH and CONDITIONING

“There comes a time in your life when you have to choose to turn the page, write another book or simply close it.” 
-Shannon L. Alder

He who finds a wife finds a good thing and obtains favor from the Lord.
-Proverbs 18:22

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 5 RFT

20 AbMat Sit-ups
30 Second hold on rings or dip bar
Suitcase carry - AHAP (in gym - 10 steps/turn switch hands 10 steps back)
30 Second Plank Hold (top of push-up)
100 Fast Singles (Goal = UB reps)
30 Second hold on pull-up bar

"If there is no struggle, there is no progress."
-Frederick Douglas

Skill Work - TGU Form

d.) Cash Out - Finish Strong! 
Don't Skip Out...especially if it's mobility. You need it!

RX Movement Standards - Full ROM

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

Upcoming CF864 News/Events/Updates: 

See 2015 Thanksgiving schedule on board at gym.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

We have a few R-21 shirts left. $15 

Samaritan's Purse - Operation Christmas Child. See info on the board at CF864

If you put together a shoebox for a child or gave enough money to provide the items for a box - Thank You! 

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

Mark your calendar - CF864 Christmas Party 
Friday December 4 - Details coming soon.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Monday November 23, 2015

CF864 STRENGTH and CONDITIONING

If you set a trap for others, you will get caught in it yourself.
If you roll a boulder down on others, it will crush YOU instead.
-Proverbs 26:27

“Those blessings are sweetest that are won with prayer and worn with thanks.”
-Thomas Goodwin (1600-1680)


Thanksgiving fact for the day:
The annual Macy's Thanksgiving Day Parade tradition began in the 1920's.

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

Skill Work/Goat Work - Conquering your weakness! 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group
 

c.) WOD – Gunny’s Revenge 2015

49 Burpees (Full ROM)
49 KBS (24kg./16kg.)
49 GHD Sit-ups
49 SL Strikes
49 Power Cleans (95/65)
49 Hollow Rocks
49 Ball Slams
49 Tire Flips

1 x 400 Meter Log Carry (around gym)

Today’s workout was created to honor Janice in true “Gunny” fashion.
Come help her celebrate her birthday! Actual Birthday is Friday 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 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! Join her for a few burpees, a few cleans and some other fun stuff to celebrate her birthday.

d.) Cash Out – Don’t worry…it won’t be burpees

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

30% Gym. 70% Kitchen. 100% Willpower

How was your willpower this weekend?It doesn't matter how hard you work in the gym if you can't control what you put on your plate!

Upcoming CF864 News/Events/Updates: 

See 2015 Thanksgiving schedule on board at gym.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

We have a few R-21 shirts left. $15 

Samaritan's Purse - Operation Christmas Child. See info on the board at CF864

If you put together a shoebox for a child or gave enough money to provide the items for a box - Thank You! 

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

Mark your calendar - CF864 Christmas Party 
Friday December 4 - Details coming soon.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Blood is replaceable. Sweat is expected. Tears are optional.

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

When someone does something wrong, don't forget about all the things they did right.
-Toby Mac (Speak Life)

Welcome to Monday! Make it a great day! 

New week. New opportunities.

Who's going to support our community if we don't?

3.2.1. Go!

NEVER GIVE UP!
Jay and Janice

Friday November 20, 2015

CF864 STRENGTH and CONDITIONING

However, let each one of you love his wife as himself, and let the wife see that she respects her husband.
-Ephesians 5:33

"Marriage is meant to be more about your surrender than your satisfaction."
-Scott Means

Check CrossFit864 on Facebook for updates

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

Skill Work / Goat Work - Conquering your weakness! 

ALL WODs / Buy In - start together as a group promptly at scheduled times posted above.

a.) Warm-up/Skill Work/Mobility 

b.) WOD: EMOM - 10

Even - 5 Back Squats 
Odd -  8 Box Jumps

1 Minute Rest - then

5 Minute AMRAP
5 Jumping Squats
5 Strict Push-ups

3 Rules for Squats:
A Squat above parallel is NOT a Squat!  
A Squat above parallel is NOT a Squat!  
A Squat above parallel is NOT a Squat!  

RX Movement Standards - Form / Full ROM

Squat Load = AHAP (minimum = body weight for RX. Go as heavy as possible)
Box Jump = 24/20

Abdominal Strength - 50 reps of the exercise/movement that challenges you the most. Goal = UB (unbroken reps)

c.) Cash Out - Finish Strong 

Upcoming CF864 News/Events/Updates: 

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box! 

Samaritan's Purse - Operation Christmas Child. See info on the board at CF864

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

Mark your calendar - CF864 Christmas Party 
Friday December 4 - Details coming soon.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Blood is replaceable. Sweat is expected. Tears are optional.

It's Friday...See Ya in the Gym?

Share an encouraging word with someone today.

If you don't support the community that you live...who will?

Have a great day! 

NEVER GIVE UP!
Jay and Janice