Thursday December 31, 2015

CF864 STRENGTH and CONDITIONING

No, dear brothers and sisters, I am still not all I should be, but I am focusing all my energies on this one thing: Forgetting the past and looking forward to what lies ahead, I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven.
-Philippians 3:13-14


“Discipline is the bridge between goals and accomplishment.” 
-Jim Rohn

Today's WOD - 8:00a.m. Only

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan.  4, 2016 
Thank you for your consideration! We appreciate you.

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 

STOP SAYING TOMORROW!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - For Time:

31 DU (scaled = 124 single)
31 Air Squats (Full Depth)
31 Power Cleans (95/65)
31 Push-ups (H/R)
31 Push Press (95/65)
31 Sit-ups (Full ROM)
31 Front Squats (95/65)
31 DU (scaled 124 = singles) 

d.) Cash Out - Finish Strong

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: 

2015/2016 New Years Schedule
Monday, Tuesday, Wednesday - Normal gym schedule
Thursday – 8am only WOD.
Friday - Closed. Happy New Year!
Saturday - Closed
Back to normal hours on Monday January 4, 2016. Be Ready!

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today! Thanks to those that represent and support your box!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k February 6, 2016

Get signed up at sportoften 

If we don't support our own community - who will?

You / Others? 

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

If we don't support our own community - who will?

Don't miss the last CF864 WOD of 2015!

Make today a great day! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice

Wednesday December 30, 2015

CrossFit 864 - No Frills Just Results

In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’”
-Acts 20:35

“For the things we have to learn before we can do them, we learn by doing them.”
-Aristotle

This day in history - 1907
Abraham Mills' commission declares Abner Doubleday invented baseball.


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? 

STOP SAYING TOMORROW!

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

b.) Buy In - Always starts as a group

c.) Today's WOD - For Time:

AMRAP 20

10 Box Jumps (24/20)
10 Stone to Shoulder (5 each side) AHAP
10 Hip Extensions (2 second hold at top)

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan.  4, 2016 
Thank you for your consideration! We appreciate you.

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 

Post your rounds on CrossFit 864 Facebook

Support your fellow CrossFitters!

It took more than a day to put it on.

It will take more than a day to take it off.

Let's get started!

d.) Cash Out - Finish Strong 

Upcoming CF864 News/Events/Updates: 

2015/2016 New Years Schedule
Monday, Tuesday, Wednesday - Normal gym schedule
Thursday – 8am only WOD.
Friday - Closed. Happy New Year!
Saturday - Closed
Back to normal hours on Monday January 4, 2016. Be Ready!

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today! Thanks to those that represent and support your box!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k February 6, 2016

Get signed up at sportoften 

Be humble and consider others MORE important than yourselves.

-Philippians 4:3

If we don't support our own community - who will?

“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

I focus on this one thing: Forgetting the past and looking forward to what lies ahead.
-Philippians 3:18

CF864 - No Whining Zone!

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday December 29, 2015

CF864 STRENGTH and CONDITIONING

In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
-Matthew 5:16

“The antidote for fifty enemies is one friend.”
-Aristotle


If we don't support our own community - who will?

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 - Don't neglect it!

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

Reminder - January Dues (NLT Friday Jan. 1, 2016) 
Thank you for your consideration! We appreciate you.

Check out the yearly / six month special posted on board


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

"Stop Saying Tomorrow"


c.) WOD - For Time:

50 S2OH (95/65)

5 Rounds:
5 Burpees
10 Mountain Climbers (4 count) Full ROM. No choppy reps
15 Air Squat - Full Depth

50 K2E

Light and Fast! Hit it Hard Today!

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

d.) Cash Out - Finish Strong! Skill Work! 

RX Movement Standards - Full ROM

Upcoming CF864 News/Events/Updates: 

2015/2016 New Years Schedule
Monday, Tuesday, Wednesday - Normal gym schedule
Thursday – 8am only WOD.
Friday - Closed. Happy New Year!
Saturday - Closed
Back to normal hours on Monday January 4, 2016. Be Ready!

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today! Thanks to those that represent and support your box!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

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

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Monday December 28, 2015

CF864 STRENGTH and CONDITIONING

Your word is a lamp to my feet and a light to my path.
-Psalm 119:105

“I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self.”
-Aristotle

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.

ALL WODs / Buy In - start together as a group

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Linda"

aka "Three Bars of Death"

For time 10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift 1.5 BW
Bench Press BW
Clean 3/4 BW

Scale/modify based on your strength/fitness level.

FORM, FORM, FORM!

A great response to a common question:

What do you do for exercise?
I lift weights.

What do you do for cardio?
I lift weights faster.

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM

The movement standards will always be covered before the WOD starts.

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

Upcoming CF864 News/Events/Updates:

2015/2016 New Years Schedule
Monday, Tuesday, Wednesday - Normal gym schedule
Thursday – 8am only WOD. 
Friday - Closed. Happy New Year!
Saturday - Closed 
Back to normal hours on Monday January 4, 2016. Be Ready!

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today! Thanks to those that represent and support your box!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

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! 

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

New week. New Goals. New opportunities.

3.2.1. Go!

"For NOTHING will be impossible with God.”

-Luke 1:37

Welcome to Monday! Only you can make it a great day!

NEVER GIVE UP!
Jay and Janice

Wednesday December 23, 2015

CrossFit 864 - No Frills Just Results

“Greetings, O favored one, the Lord is with you!” … Do not be afraid, Mary, for you have found favor with God. And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”  
-Angel Gabriel, Luke 1:28-33

Isn't there anyone who knows what Christmas is all about?
-Charlie Brown 

“The greatest and most momentous fact which the history of the world records is the fact of Christ’s birth.” 
-Charles H. Spurgeon

This day in history - 1975
Congress passes Metric Conversion Act

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 - For Time:

 

“Partridge in a Burpee Tree”

10 – 1 reps

10 Burpees
1 Box Jump
9 Burpees
2 Box Jumps
8 Burpees
3 Box Jumps
7 Burpees
4 Box Jumps

Continue until you reach
1 burpee and 10 box jumps
RX’d = 24/20 Box
Full ROM Burpees 

Post your time on CrossFit 864 Facebook

Support your fellow CrossFitters!

It took more than a day to put it on.

It will take more than a day to take it off.

Let's get started!

d.) Cash Out - Finish Strong 

Upcoming CF864 News/Events/Updates: 

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

Check CrossFit864 Facebook for updates.

Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.

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

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

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

We have a few R-21 shirts left. S/M left - $15  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

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

If we don't support our own community - who will?

“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

I focus on this one thing: Forgetting the past and looking forward to what lies ahead.
-Philippians 3:18

CF864 - No Whining Zone!

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice