Wednesday May 14, 2014

CF864 Strength and Conditioning

Do NOTHING out of selfish ambition or vain conceit.; don’t try to impress others. Be humble, thinking of others as BETTER than yourselves.
-Philippians 2:3

“Almost every sinful action ever committed can be traced back to a selfish motive. It is a trait we hate in other people but justify in ourselves. ” 
-Stephen Kendrick

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.

Buy In - always as a group

WOD - 21-15-9 reps for time:

"JT"Handstand Push-ups (Head to AbMat)
Ring Dips (No Band assisted dips)
Push-ups (HR)

CF HQ Hero WOD
In honor of Petty Officer 1st Class (SEAL) Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Cash Out - Finish Strong

Memorial Day Murph - Monday May 26 at 9:00a.m.
Sign up if you plan on coming.

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Hope your day is AWESOME!

be strong!

Jay and Janice

Tuesday May 13, 2014

CF864 Strength and Conditioning


A Wife of Noble Character 
Who can find a virtuous and capable wife? She is more precious than rubies. She carefully watches everything in her household and suffers nothing from laziness. Her children stand and bless her. Her husband praises her:
-Proverbs 31:10, 27-28

If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes.
-John Wooden


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

ALL WODs start together as a group.

Mobility/Warm-up/Skill Work - Goat work. 

Buy In - always as a group

WOD - 5 RFT: 

3 Front Squats (AHAP)
-then
2 Rounds of:
5 Strict Pull-ups
10 Push-ups (HR)
15 Air Squats 

Front Squat - Below Parallel 

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

Memorial Day Murph - Monday May 26 at 9:00a.m.
Sign up if you plan on coming.

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces


Yoga at CF864 - Tonight 7:15p.m. $5

be strong!
Jay and Janice

Monday May 12, 2014

CF864 Strength and Conditioning

Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:32

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
-C.S. Lewis

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

Warm-up/Skill Work - Goat work (your weakness) 

ALL WODs start together as a group.

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

Buy In - always as a group

Remember - the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.

Strength - Floor Press 1RM (work up to a heavy single)

Movement standards:
-Butt must stay on the floor at all times (butt up = scaled)
-Legs fully extended
-Elbows must touch floor on every rep
-Must lock out each rep to full extension
-Always have a spotter


Conditioning For Time/ Quality - Complete AFAP

All out 100% sprint pace:
200 Meter Sprint 
15 Burpees
15 Weighted Step-ups 
50 DU's (scale to x 3 fast singles)

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

Men's Roundtable - Tonight  
Monday, May 5 (after last WOD) 7:00p.m.

Memorial Day Murph - Monday May 26 at 9:00a.m.

Yoga at CF864 - Tuesday May 13 at 7:15 - $5

Take time to share an encouraging word with someone today.


"Have a great Monday"

be strong!

Jay and Janice

Friday May 9, 2014

CF864 Strength and Conditioning

Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires. So get rid of all the filth and evil in your lives, and humbly accept the word God has planted in your hearts, for it has the power to save your souls.
-James 1:19-21

“It's not the load that breaks you down, it's the way you carry it.” 
-Lou Holtz

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

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.

WOD - 10 RFT:
5 Box Jumps (24/20)
5 KBS (32kg./24kg.) American Style 
100 Meter Sprint (50M and back - fast)


Cash Out - Finish Strong

Memorial Day Murph - Monday May 26 at 9:00a.m.

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice

Thursday May 8, 2014

CF864 Strength and Conditioning

If you need wisdom, ask our generous God, and he will give it to you.
-James 1:5

Patience is the companion of wisdom
-Augustine 

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

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.

Buy In - always as a group

Strength - Deadlift 3RM

Work up to a heavy triple todayNo Bounce. No Dropping from Lockout. 
Rx = Conventional Style (hands outside of knees)

NFT - 3 X 8 Strict Back Extensions (3 second hold at top)


Conditioning - AMRAP 10 For Time/Quality Reps
5 Jumping Air Squats (explosive)
7 K2E (palms forward)
9 No Push up Burpee


Cash Out - Finish Strong


Cookout - If you plan on attending we need you to sign up on the whiteboard along with the side that you are bringing.

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.

Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!

Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. 
Please sign up ASAP so that we can get a head count for burgers, etc.

Memorial Day Murph - Monday May 26 at 9:00a.m

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice

Wednesday May 7, 2014

CF864 Strength and Conditioning

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.
-James 5:16

“Wait for that wisest of all counselores, Time.”
-Pericles

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

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.

Buy In - always as a group

WOD - Tabata 20/10 - Alternating

a. Atlas Stone to Shoulder
b. OH Plate Hold (45/25)

a. Ball Slam
b. Plank Hold 

Cash Out - Finish Strong

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.

If you are coming please sign up ASAP so that we can get a head count and we know what side dish you plan on bringing.

Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!

Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
 

Memorial Day Murph - Monday May 26 at 9:00a.m. Sign up on board

Hope your day is AWESOME!

be strong!

Jay and Janice

Tuesday May 6, 2014

CF864 Strength and Conditioning

Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.
-Philippians 4:6-7

“Patience is the glue that binds hard work and faith.”
-Charles Glassman

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

ALL WODs start together as a group.

Warm-up/Skill Work - Goat work. 

Buy In - always as a group

WOD - 3 RFT: AFAP

15 G20 (TnG) 95/65
10 C2B Pull-ups
5 Lateral Hops over bar (over and back =1)
Sprint 300 Meters

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.
Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!

Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. 
Please sign up ASAP so that we can get a head count for burgers, etc.

Memorial Day Murph - Monday May 26 at 9:00a.m.


Yoga at CF864 - Next class TBA

be strong!
Jay and Janice