CF864 Strength and Conditioning

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed.
-1 Peter 2:24

“If man had his way, the plan of redemption would be an endless and bloody conflict. In reality, salvation was bought not by Jesus’ fist, but by His nail-pierced hands; not by muscle but by love; not by vengeance but by forgiveness; not by force but by sacrifice. Jesus Christ our Lord surrendered in order that He might win; He destroyed His enemies by dying for them and conquered death by allowing death to conquer Him.”
-A.W. Tozer

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

Warm-up/Skill Work – Goat work. Work on clean form (starting position and rack position) Train to be a better athlete. Don’t be satisfied with just getting by.

ALL WODs start together as a group.

Buy In – always as a group

Strength – Press 1 RM

Work up to a heavy single strict press. Go for a PR today!

Conditioning 21-15-9 Reps of:

Strict T2B (no kip)
Squat Clean (95/65)

Rx = Movement Standards/Load/ROM/Form

Cash Out – Finish Strong

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, April 14 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up today. Last chance to save!
The early entry fee discount ends April 15. Rate goes up after April 15.

“Happy Monday”

be strong!
Jay and Janice

CF864 Strength and Conditioning

When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.
-Romans 5:6-8

And know that I am with you always; yes, to the end of time.
-Jesus

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

ALL WODs start together as a group.

Warm-up/Skill Work – Goat work. Work on rack position today.

Buy In – always as a group

WOD / EMOM – 15

Even – 15 Box Jumps (24/20)

Odd – 10 Strict Pull-ups

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

It’s Friday! Make today a great day!

be strong!
Jay and Janice

CF864 Strength and Conditioning

The Son radiates God’s own glory and expresses the very character of God, and he sustains everything by the mighty power of his command. When he had cleansed us from our sins, he sat down in the place of honor at the right hand of the majestic God in heaven.
-Hebrews 1:3

“There is an appropriate way to use your story, not as an excuse but as a testimony to God’s ability to free you from the past.”
-Andy Stanley

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.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on squat therapy today.

Buy In – always as a group

Strength – Back Squat 3 RM

Conditioning – 4 RFT:

Run 400 Meters
50 Squats

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

Come out and support Shelby today after the last WOD. She will discuss the Advocare product line.

Hang on Friday is only a day away!

“Have a great day”

be strong!l
Jay and Janice

CF864 Strength and Conditioning

My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave himself for me.
-Galatians 2:20

People can be more forgiving than you can imagine. But you have to forgive yourself. Let go of what’s bitter and move on.
-Bill Cosby

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.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on TGU today.

Reminder – April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.

Buy In – always as a group

WOD

3 RFT:

10 PC (95/65) TNG – UB
15 Strict T2B (palms forward) No kip

3 RFT:

10 OHS (95/65) Sub/Scale = 45/25 plate
15 Burpees

Cash Out – Finish Strong

Do you hit the door and skip the cash out when it includes mobility or skill work? Don’t neglect this important part of CrossFit training! It’s just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

be strong!
Jay and Janice

CF864 Strength and Conditioning

We know what real love is because Jesus gave up his life for us. So we also ought to give up our lives for our brothers and sisters.
-1 John 3:16

“Friendship is born at that moment when one man says to another: “What! You too? I thought that no one but myself . . .””
-C.S. Lewis

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on clean form (starting position and rack position) Train to be a better athlete. Don’t be satisfied with just getting by.

Reminder – April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.

Buy In – always as a group

Strength – Press 3 RM

Conditioning – 3 Rounds:

1 Minute ME Push-ups (HR)
30 Second Rest
1 Minute Plank
30 Second Rest
1 Minute Step-ups on box
30 Second Rest
1 Minute Hold on Pull-up Bar
30 Second Rest

5 Burpee penalty each time you drop off during hold on pull-up bar.
All penalty burpees done after WOD. Keep count.

Cash Out – Finish Strong

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, April 7 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

“Happy Monday”

be strong!
Jay and Janice

CF864 Strength and Conditioning

We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
-Hebrews 12:2

As the Father has loved me, so have I loved you.
-Jesus

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

ALL WODs start together as a group.

Warm-up/Skill Work – Goat work. Work on rack position today.

Reminder – April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.

Buy In – always as a group

WOD – Apex Games Baseline

For Time and Quality (Form)

Rx = Movement Standards/Load/ROM/Form

30 Minute Time Cap

400m run
30 Deadlifts, 225lb/165
400m run
30 KB American Swings, 24kg/16kg
400m run
30 Ground to Overhead Press, 95lb/65lb
400m run
30 Hand-release push-ups
400m run
20 Burpee wall balls (20/14)

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

Yard Sale – Saturday April 5 at CF864. BYOT (bring your own table) and come join us. See Gunny for details. 8:00a.m. – 11:00a.m. It’s always a fun morning!

It’s Friday! Make today a great day!

be strong!
Jay and Janice

CF864 Strength and Conditioning

We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
-Hebrews 12:2

As the Father has loved me, so have I loved you.
-Jesus

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

ALL WODs start together as a group.

Warm-up/Skill Work – Goat work. Work on rack position today.

Reminder – April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.

Buy In – always as a group

WOD – Apex Games Open Baseline

For Time and Quality (Form)

Rx = Movement Standards/Load/ROM/Form

30 Minute Time Cap

400m run
30 Deadlifts, 185lb/135
400m run
20 KB American Swings, 24kg/16kg
400m run
30 Ground to Overhead Press, 95/65
400m run
20 Hand-release push-ups
400m run
20 Burpee wall balls

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

Yard Sale – Saturday April 5 at CF864. BYOT (bring your own table) and come join us. See Gunny for details. 8:00a.m. – 11:00a.m. It’s always a fun morning!

It’s Friday! Make today a great day!

be strong!
Jay and Janice