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Thursdays July 31,2014

CF864 Strength and Conditioning

Rejoice in our confident hope. Be patient in trouble, and keep on praying.
-Romans 12:12

“Faith does not eliminate questions. But faith knows where to take them.”
-Elisabeth Elliot

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

ALL WODs / Buy In – start as a group.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

New 3 Week Strength Cycle:
Week 1 – 5RM, Week 2 – 3RM, Week 3 – 1RM (strength test)

Back Squat – Monday’s
Press – Thursday’s

Reminder – August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
Thank you!

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Press 5 (work up to a tough set of 5)

d. Conditioning – 5 RFT:

30 KBS
15 OH Walking Lunge

RX Load on KB = 24kg./16kg. (American Style)
RX Load on OH Walking Lunge = 45/25 plate/15 steps

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Day 4 Summer Camp – keeping our young athletes active.

Check us out at CrossFit864 on Facebook

Hang on tight! Friday’s almost here.

But be sure to fear the LORD and serve him faithfully with all your heart; consider what great things he has done for you
-1 Samuel 12:24

Never Give Up!
Jay and Janice

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Wednesday July 30, 2014

CF864 Strength and Conditioning

Jesus turned and saw her. “Take heart, daughter,” he said, “your faith has healed you.” And the woman was healed from that moment.
-Matthew 9:22

“I have yet to find the man, however exalted his station, who did not do better work and put forth greater effort under a spirit of approval than under a spirit of criticism.”
-Charles Schwab

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) WOD – 10 RFT:

15 Push-ups
100 Meter Sprint

CFHQ (140730)

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Kid’s Camp July 28-31
Day 3 with an awesome group of young athletes!

Never Give Up!
Jay and Janice

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Tuesday July 29, 2014

CF864 Strength and Conditioning

Do not worry about anything, but pray and ask God for everything you need, always giving thanks. And God’s peace, which is so great we cannot understand it, will keep your hearts and minds in Christ Jesus.
-Philippians 4:6-7

“Pray, and let God worry.”
-Martin Luther (1483-1546)

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

Train Smart – Stay Hydrated!

ALL WODs / Buy In – start as a group.

Get out of that Rut! Routine is the Enemy
-CrossFit

Reminder – August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
Thank you!

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Power Clean 3 (build up to a heavy triple)

d.) Conditioning – Double Grace

For Time: 135 pound clean and jerk, 60 reps

CF HQ (140728) / CF Games 2014

Form, Form, Form!

Scale based on your strength / fitness level

e.) Cash Out – Finish Strong

Skill Work – Rack Position / Gymnastic movements

Rx = Movement Standards-Full ROM/Form/Load

CrossFit Kid’s Camp July 28-31
Thankful for another awesome group of CF Kids this week!

Check us out at CrossFit864 on Facebook

“Have a great day”

Never Give Up!
Jay and Janice

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Monday July 28,2014

CF864 Strength and Conditioning

O LORD my God, I called to you for help and you healed me.
-Psalm 30:2

“You can free your soul to fly each day, if you let God do the steering.”
-Gary Rudz

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

ALL WODs / Buy In – start as a group.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

New 3 Week Strength Cycle:
Week 1 – 5RM, Week 2 – 3RM, Week 3 – 1RM

Back Squat – Monday’s
Press – Thursday’s

Reminder – August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
Thank you!

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Squat 5 RM (work up to a tough set of 5)

A Squat above parallel is NOT a Squat!

d. Conditioning – Starts as a group – on the clock

In 3 Minutes complete:
Complete 25 DU (scale x3 singles)
then as many burpees as possible in remaining time
Score = total number of burpees completed

Rest 2 Minutes

In 3 Minutes complete:
Complete 25 Jumping Squats (explosive)
then as many weighted step ups as possible in remaining time
Score = total number of step ups completed

Load = 45/25 pound plate OH

Todays WOD – Post heaviest set of squats completed (5 solid reps)

Post total number of burpees and total number of step ups completed

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT – Tonight
Monday, July 28 (after last WOD) 7:00p.m.

CrossFit Kid’s Camp July 28-31 – A great week to keep your CrossFit Kid active.

Check us out at CrossFit864 on Facebook

It’s Monday again…No better way to start a week than with “SQUATS”

Never Give Up!
Jay and Janice

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Friday July 25,2014

CF864 Strength and Conditioning

On this mountain he will destroy the shroud that enfolds all peoples, the sheet that covers all nations;he will swallow up death forever. The Sovereign LORD will wipe away the tears from all faces; he will remove the disgrace of his people from all the earth. The LORD has spoken.
-Isaiah 25:7-8

“If you simplify your life, quit chasing the wind, and be quiet before Him, He’ll show up.”
-Chip Ingram

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

No Saturday WOD (July 25)

ALL WODs / Buy In – start as a group. Please be on time!

Quality over Quantity

a.) Warm-up/Skill Work/Mobility

b.) WOD – 5 RFT:

Deadlift – 10 (225/185)
Wall Ball – 20

CFHQ 140722

c.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Never Give Up!
Jay and Janice

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Thursday July 24, 2014

CF864 Strength and Conditioning

Jesus said, “Let the little children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these.”
-Matthew 19:14

“The man who trims himself to suit everybody will soon whittle himself away ”
-Charles Schwab

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 as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) WOD 21-15-9 Reps of:

KBS (32kg./24kg.) American
C2B Pull-ups
100 Meter Sprint (between each round)

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

What can we do today to help you reach your goal?

Never Give Up!
Jay and Janice

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Wednesday July 23,2014

CF864 Strength and Conditioning

The LORD is my light and my salvation–whom shall I fear? The LORD is the stronghold of my life–of whom shall I be afraid?
-Psalm 27:1

“Passion is the great slayer of adversity. Focus on strengths and what you
enjoy.”
-Charles Schwab

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) WOD

Tire Flips
Sledgehammer Strikes
Ball Slams

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

be strong!
Jay and Janice

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