Friday February 12, 2016

CrossFit864 – No Frills Just Results

 

Arise, for it is your task, and we are with you; be strong and do it.

-Ezra 10:4

 

I don’t have time is the grown up version of “my dog ate my homework”

 

Today’s Schedule – WODs start at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

 

Buy-In / WOD – Starts as a group

 

WOD – 10 RFT

5 Strict Pull-ups (palms forward)

7 Box Jumps (24/20)

9 KBS (32kg./24kg.) American

 

February Challenge – Plank Hold
Accumulate a total of 240 Minutes.
Plank on elbows. Sign up on board.
Log time

 

Be Strong – No Excuses!
Janice and Jay

Thursday February 11,2016

CrossFit864 – No Frills Just Results

 

Let the wise hear and increase in learning, and the one who understands obtain guidance.
-Proverbs 1:5

 

I never lose. I either win or learn.

 

Today’s Schedule – WODs start at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

 

Buy-In / WOD – Starts as a group

 

Strength – Clean and Jerk 3RM

 

WOD – AMRAP 12

15 Thrusters
10 DUs
5 Strict K2E

 

February Challenge – Plank Hold
Accumulate a total of 240 Minutes.
Plank on elbows. Sign up on board.
Log time

 

Be Strong – No Excuses!
Janice and Jay

Thursday February 11,2016

CrossFit864 – No Frills Just Results

Let the wise hear and increase in learning, and the one who understands obtain guidance.
-Proverbs 1:5

I never lose. I either win or learn.

Today’s Schedule – WODs start at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Buy-In / WOD – Starts as a group

Strength – Clean and Jerk 3RM

WOD – AMRAP 12

15 Thrusters
10 DUs
5 Strict K2E

February Challenge – Plank Hold
Accumulate a total of 240 Minutes.
Plank on elbows. Sign up on board.
Log time

Be Strong – No Excuses!
Janice and Jay

Monday February 8, 2016

CrossFit864 – No Frills Just Results 

But grow in the grace and knowledge of our Lord and Savior Jesus Christ. To him be the glory both now and to the day of eternity. Amen.
-2 Peter 3:18
“A single dream is more powerful than a thousand realities.”
-J.R.R. Tolkien

Today’s Schedule – WODs start at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Strength – Back Squat 3RM
WOD – Tabata 8 x 20/10
a.) Push-ups
b.) T2B
February Challenge – Plank Hold
Accumulate a total of 240 Minutes.
Plank on elbows. Sign up on board. 
Log time

Be Strong – No Excuses!
Janice and Jay

Friday February 5, 2016

Friday 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

 

Proverbs 15:19

19 The way of the sluggard is blocked with thorns,

but the path of the upright is a highway.

 

21-15-9

Bench Press or Floor Press (your body weight on bar)

Pull-ups (strict)

 

Be Strong!

Jay and Janice

Thursday February 4, 2016

CrossFit864 – No Frills Just Results

But grow in the grace and knowledge of our Lord and Savior Jesus Christ. To him be the glory both now and to the day of eternity. Amen.
-2 Peter 3:18

“A single dream is more powerful than a thousand realities.”
-J.R.R. Tolkien

Today’s Schedule – WODs start at: 5:15a.m./8:00a.m./4:15/5:15/6:15p.m.

Strength – Power Clean and Press 5RM

WOD – 3 x Run 400 Meters / 12 PC (75%) / 21 K2E

Reminder – February Dues (NLT Monday Feb. 1, 2016)
$25 Late Fee added after Feb. 1
Thank you for your consideration. We appreciate you!

February Challenge – Plank Hold
Accumulate a total of 240 Minutes.
Plank on elbows. Sign up on board.
Log time

Be Strong – No Excuses!
Janice and Jay

Wednesday February 3, 2016

5 RFT:

5 HSPU

10 GHD Sit Ups

15 Wall Ball

Thursday January 28,2016

CF864 STRENGTH and CONDITIONING

“But of the tree of the knowledge of good and evil you shall not eat, for in the day that you eat of it you shall surely die.”
-Genesis 2:17

“Little by Little, one travels far.”
-J.R.R. Tolkien

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

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

b.) Buy In – Start together as a group.

c.) WOD – AMRAP 20

2 PC (135/95)
4 Pull-ups
6 OH Weighted Step-ups (45/25 plate – 24/20 box)

d.) Cash Out – Finish Strong

FORM, FORM, FORM!

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:

Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

January Challenge – accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open – Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT – Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 – Thursday January 28 at 7:00p.m.

CF864 Half Marathon (13.1) and 5k – February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

“For NOTHING will be impossible with God.”
-Luke 1:37

Willpower!

Support your community! Help make it a better place.

NO WHINING ZONE…

Make it a great day!

NEVER GIVE UP!
Jay and Janice

 

 

 

Wednesday January 27, 2016

CROSSFIT864 Strength and Conditioning

“Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven.
-Matthew 6:1

Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat.
-Alex Levine

Today’s WOD’s – start at:
5:15a.m./8:00a.m.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD: 20-15-10-5

Supine Ring Rows
Back/Hip Extensions
20 Second L-Hold
Bear Crawl – 1 length of gym
25 Flutter Kicks at end of bear crawl

Make Excuses or Make Yourself Stronger

d.) Cash Out – Finish Strong!

e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.

RX Movement Standards – Full ROM

Skill Work / Goat Work – Conquering your weakness!

Upcoming CF864 News/Events/Updates:

Rules of 2016 CF864 Paleo /Whole 30 Challenge

Starts January 25 – February 25

Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.

You must keep a nutrition log documenting all of your meals – everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.

We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.

“For NOTHING will be impossible with God.”
-Luke 1:37

Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

January Challenge – accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open – Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT – Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 – Thursday January 28 at 7:00p.m.

CF864 Half Marathon (13.1) and 5k – February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”
-Mark Twain

NEVER GIVE UP!

Jay and Janice
janice at 7:22 PM

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janice
Married to Jay for over 15 years. We have two sons Willis and Sims. We all love working out as a family together.
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Tuesday January 26, 2016

CrossFit864 Strength and Conditioning

“For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,”
-Titus 2:11-12

You don’t have a soul. You are a Soul. You have a body.
-C S Lewis

Today’s WOD’s – start at:
5:15a.m./8:00a.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

c.) WOD – Alternating Tabata (8×20/10)

Tabata A
1.) Plank Hold on Elbows
2.) DUs (scale to fast singles)

Tabata B
1.) Lateral Hops (move AFAP)
2.) K2E

“If there is no struggle, there is no progress.”
-Frederick Douglas

d.) Cash Out – Finish Strong!

e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.

RX Movement Standards – Full ROM

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

Upcoming CF864 News/Events/Updates:

Rules of 2016 CF864 Paleo /Whole 30 Challenge

Starts January 25 – February 25

Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.

You must keep a nutrition log documenting all of your meals – everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.

We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.

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! 25 Days into the new year…how are you doing with those goals? What’s holding you back? How can we help? Jump in the challenge…it’s a great way to have accountability.

“For NOTHING will be impossible with God.”
-Luke 1:37

Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

January Challenge – accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open – Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT – Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 – Thursday January 28 at 7:00p.m.
CF864 Half Marathon (13.1) and 5k – February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”
-Mark Twain

NEVER GIVE UP!
Jay and Janice
janice at 7:22 PM