Tuesday May 12, 2015

CrossFit 864 - No Frills Just Results

Besides that, they learn to be idlers, going about from house to house, and not only idlers, but also gossips and busybodies, saying what they should not.
-1 Timothy 5:13

What you don't see with your eyes, don't witness with your mouth. 
-Jewish Proverb

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 at scheduled times posted above

c.) WOD - For Time 30-20-15-10 reps of:

S2OH - 95/65
Air Squats
100 Fast singles after each round  

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 19) at 7:00p.m.

Check us out at CrossFit864 on Facebook

“Give freely to the world these gifts of love and compassion. Do not concern yourself with how much you receive in return, just know in your heart it will be returned.” 

-Steve Maraboli

NEVER GIVE UP!

Jay and Janice

Monday May 11, 2015

CF864 STRENGTH and CONDITIONING

If anyone thinks he is religious and does not bridle his tongue but deceives his heart, this person's religion is worthless.
-James 1:26


“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.” 
-Francis Chan

Jealousy is the jaundice of the soul.
-John Dryden

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. 

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

Floor Press - Monday's
Deadlift - Thursday's

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 single)

d.) Conditioning - For Time:

150 Push-ups (Hand Release)

Every time that you stop complete a Suitcase Carry out to the 25 Meter Mark and switch hands and back. 50 Meters total.
Rx KB Load = 32kg./24kg.

When you are unable to complete a push-up then perform the suitcase carry (50 M total)

All push-ups must be Full ROM to be counted - anything less than this is scaled. No short, choppy, half rep push-ups push-ups. Tight, flat back - no sagging. 

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

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

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

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, May 11 (after last WOD) 7:00p.m.

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

It's a great day to put a 1 RM PR in the books! Show up strong!

NEVER GIVE UP!
Jay and Janice

Friday May 8, 2015

CrossFit Eight.Six.Four 

“Whoever has two tunics is to share with him who has none, and whoever has food is to do likewise.”
-Jesus (Luke 3:11)

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

Nearly 1 in 5 people survive on less than $1.25 a day. And the poor spend most of their money (up to 80 percent of it) on food. How do you pay for shelter, school, healthcare, and clothes with what’s left? You don’t. 
-World Vision

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 - 10 RFT:

5 KB Strict Press - Left
5 Box Jumps - 24/20
5 KB Strict Press - Right

Rx Load = 24kg./16kg.

Rx = Movement Standards-Full ROM/Form/Load

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 

Get Stronger. Support Others. Have Fun!


c.) Cash Out - Finish Strong 

Looking for a couple of volunteers that can help out at the Pump and Run this Saturday morning. Check in with us if you are available. 
Thanks! J & J 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) 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

Show up and Be Strong!

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Thursday May 7, 2015

CrossFit 864 - No Frills Just Results

Whoever gives to the poor will not want, but he who hides his eyes will get many a curse.
-Proverbs 28:27

You do have a Dream. It's part of what it means to be human, created in the image of God.
-Bruce Wilkinson

Every day, almost 16,000 children die from hunger-related causes. That's one child every five seconds.
-Compassion International

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. 

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 

Get Stronger. Support Others. Have Fun!


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

Floor Press - Monday's
Deadlift - Thursday's

Skill Work/Goat Work = Getting better at stuff you suck at.

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

Constantly Varied - Be Prepared - Don't get in a Rut!
Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - This is NOT a warm-up / Starts as a group

c.) Strength - Deadlift (work up to a heavy set of 3)

d.) Conditioning - 3 RFT:

10 Front Squats (155/105)

10 Chest to Bar Pull-ups

10 Bar facing Burpees

Rx=
Bar starts on floor 
Same bar - squats / burpees
Palms forward on Pull-ups

A Squat above parallel is NOT a Squat!

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Looking for a couple of volunteers that can help out at the Pump and Run this Saturday morning. Check in with us if you are available. Thanks! J & J 
Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) 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.

Have a great day!

NEVER GIVE UP!
Jay and Janice

Wednesday May 6, 2015

CrossFit 864 - No Frills Just Results

"If another believer sins, rebuke that person; then if there is repentance, forgive. Even if that person wrongs you seven times a day and each time turns again and asks forgiveness, you must forgive."
-Luke 17:3-4

“Never believe you're so great or important, so right or proud, that you cannot kneel at the feet of someone you hurt and offer a humble, sincere apology.”
--Richelle Goodrich

This day in history - 2002

"Spider-Man" became the first movie to make more than $100 million in its first weekend.

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.

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 

Get Stronger. Support Others. Have Fun!

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 - 5 RFT:

5 HSPU

10 Ball Slam

15 Wall Ball

50 Singles (fast)

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

2015 National Day of Prayer - Thursday May 7

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

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

Have a great day!

NEVER GIVE UP!
Jay and Janice

Tuesday May 5, 2015

CrossFit 864 - No Frills Just Results

Therefore you have no excuse, O man, every one of you who judges. For in passing judgment on another you condemn yourself, because you, the judge, practice the very same things.
-Romans 2:1

“The trouble with excuses, however, is that they become inevitably difficult to believe after they’ve been used a couple of times.”
-Scott Spencer

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.

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD - AMRAP 15

5 PC (135/95)
10 OH Lunge (45/25) plate locked out overhead (10 steps)
15 DU's (x3 singles)

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.

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 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

Monday May 4, 2015

CF864 STRENGTH and CONDITIONING

Make allowance for each other’s faults, and forgive anyone who offends you. Remember, the Lord forgave you, so you must forgive others. 
-Colossians 3:13

“Who cares who's right or wrong when the last word is a kind apology?”
-Richelle Goodrich

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

Stop Making Excuses. Show Up. Stop Whining. 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 3)

d.) EMOM - 15

Even - 12 KBS / 6 Goblet Squats 
Odd - 12 HR Push-ups / 6 T2B

KB Load =
RX 24kg./16kg.
Beast Mode 32kg./24kg.

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!

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.

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

MRT - Tonight  
Monday, May 4 (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! See ya in the gym...

NEVER GIVE UP!
Jay and Janice