Saturday February 9, 2013

CF864 Strength and Conditioning

“You have heard the law that says, ‘Love your neighbor’ and hate your enemy. But I say, love your enemies! Pray for those who persecute you! In that way, you will be acting as true children of your Father in heaven. For he gives his sunlight to both the evil and the good, and he sends rain on the just and the unjust alike.
-Matthew 5:43-45

“Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too.”
-Will Smith

Saturday WOD start at 0830

Have a great weekend!

Let no one ever come to you without leaving better and happier.  
-Mother Teresa

BE STRONG!
Jay and Janice

Friday February 8, 2013

CF864 Strength and Conditioning

You who love the Lord, hate evil! He protects the lives of his godly people and rescues them from the power of the wicked.
-Psalm 97:10

“Those who are happiest are those who do the most for others.” 
-Booker T. Washington

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

WOD - Complete 3 Rounds for time:

1 Round = 
5 Power Cleans (Load = AHAP / No Bouncing)
3 Rounds of Cindy

Train Hard!

BE STRONG!
Jay and Janice

Thursday February 7, 2013

CF864 Strength and Conditioning

Whoever pursues righteousness and unfailing love will find life, righteousness, and honor.
-Proverbs 21:21

I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.  
-Martha Washington

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you! 

Strength - Press 5 RM

Conditioning - Complete 4 Rounds of:

Max Rep Push Press 
10 Goblet Squats
Run 400 Meters

Rx'd Load for Push Press = Heaviest load for 5 on strict press.
Rep count stops when the bar is racked or put on floor.
Post amount of reps completed for each round.

Cash out

Train Smart!

Check out the new thermal long sleeve tees at CF864 while they last.

BE STRONG!
Jay and Janice

Wednesday February 6, 2013

CF864 Strength and Conditioning

For the word of the Lord holds true, and we can trust everything he does. He loves whatever is just and good; the unfailing love of the Lord fills the earth.
-Psalm 33:4-5

“When a man or woman is truly honest, it is virtually impossible to insult them personally.”
-Brennan Manning

Today's WOD - 5:15a.m./9:00a.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you! 

WOD - Tabata 20/10
Sledge Hammer Strikes
Atlas Stone to Shoulder
Wall Ball (10' / 8')
Static Hold (P/U Bar)

Alternate L/R on Hammer and Stone

Train Hard. Train Heavy. Train Smart

CF864 Pump and Run 2013 - May 4

How are your results? How dedicated are you? Still relying on your Daily WOD to do it all? If your plans looks this this - Gym 100% / Nutrition 0% then I wouldn't expect very satisfying results. Work on getting a good balance. 

BE STRONG!
Jay and Janice

Tuesday February 5, 2013

CF864 Strength and Conditioning

A psalm of David, the servant of the Lord. He sang this song to the Lord on the day the Lord rescued him from all his enemies and from Saul. He sang: I love you, Lord; you are my strength. The Lord is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.
-Psalm 18:1-2

The men and women who are truly filled with light are those who have gazed deeply into the darkness of their own imperfect existence.
-Brennan Manning

Thanks again to all of our awesome volunteers that came out Saturday morning to make the half marathon a great event for so many dedicated athletes.

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you!

WOD AMRAP - 15 

6 KBS (32kg./24kg.)
4 Dips (ring or bar)
2 Burpees

FORM!

Cash Out

Train Hard(er). Train Heavi(er). Train Smart(er).

Are you signed up yet?

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

Check out the new long sleeve tees at the gym.
Extra marathon long sleeve shirts - $10 

Are you committed and dedicated? 

BE STRONG!
Jay and Janice

Monday February 4, 2013

CF864 Strength and Conditioning

But as for me, I will sing about your power. Each morning I will sing with joy about your unfailing love. For you have been my refuge, a place of safety when I am in distress.
-Psalm 59:16

“Happiness in intelligent people is the rarest thing I know.” 
-Ernest Hemingway

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you!

Strength - Back Squat - 5RM

Conditioning - 10,9,8,7,6,5,4,3,2,1 Reps of:

OH Squat (45/25 pound plate)
Box Jump (24/20)

FORM!

Cash Out

Train Hard. Train Heavy. Train Smart

Get signed up - 

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

We had a great half marathon Saturday morning. Proud of all the hard work and dedication that the participants put into the race and very thankful for all of the support provided by the CrossFit864 community...what an awesome group of guys and girls! Thank you!

BE STRONG!
Jay and Janice

Saturday February 2, 2013

CF864 Strength and Conditioning

The Lord is our God, the Lord alone. And you must love the Lord your God with all your heart, all your soul, and all your strength.
-Deuteronomy 6:4-5

Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing.
-Helen Keller  

CrossFit864 Half Marathon starts at 8:00a.m. this morning.
Come out and run or support the runners. It's going to be a great Saturday for 13.1 ...We look forward to seeing you!

If you didn't get your runners packet on Friday afternoon packet pick up on Saturday is from 7:00a.m. - 7:45a.m.

No Saturday a.m. WOD today 

BE STRONG!
Jay and Janice