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Thursday December 18, 2014

CF864 STRENGTH and CONDITIONING

When they saw the star, they rejoiced exceedingly with great joy.
-Matthew 2:10

To the American People: Christmas is not a time or a season but a state of mind. To cherish peace and good will, to be plenteous in mercy, is to have the real spirit of Christmas. If we think on these things, there will be born in us a Savior and over us will shine a star sending its gleam of hope to the world.”
-Calvin Coolidge (1872-1933), American president.
Presidential message (December 25, 1927)

CF864 Christmas Party tonight – Reminder No 6:15p.m. WOD
Hope that you can join us – this is your official invitation. No gifts this year. Bring a appetizer and/or dessert. Heavy Hors d’oeuvre’s and sweets!

Today’s WOD’s Start at: 5:15a.m./9:00a.m./4:15p.m./5:15p.m.
No 6:15p.m. WOD

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

Back Squat – Monday’s
Power Clean and Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you making your weakness your strength?

b.) Buy In – and ALL WODs start as a group.

c.) Strength – Power Clean and Press 1RM (work up to a heavy single)

d.) Conditioning – “Fran”

21-15-9 reps for time of:

95 pound Thruster
Pull-ups

Scale / Modify based on your strength/fitness level.

CF HQ WOD

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It’s more than the amount of weight on the bar.

Constantly Varied – Get out of that Rut!

Upcoming CF864 Events:

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 hoodies and sweat pants – make great gifts.

When we recall Christmas past, we usually find that the simplest things – not the great occasions – give off the greatest glow of happiness.”
-Bob Hope

Check us out at CrossFit864 on Facebook

NEVER GIVE UP!
Jay and Janice

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Wednesday December 17, 2014

CF864 STRENGTH and CONDITIONING

“The virgin will be with child and will give birth to a son, and they will call him Immanuel”–which means, “God with us.”
-Matthew 1

The Son of God became a man to enable men to become the sons of God.
-C.S. Lewis

This day in history – 1944
Green Bay Packers win NFL championship

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/Goat Work/Mobility

Skill Work – Work your weakness. Train to be a better athlete.

b.) Buy In – Starts as a group

c.) WOD – AMRAP 15

5 Dips (ring or bar) No band – sub 20 second hold at top of dip
10 Lateral Hops – each side = 1 rep
20 AbMat Sit-ups
Suitcase Carry – length of gym (switch arms and back) AHAP

d.) Cash Out – Finish Strong
Upcoming CF864 Events:

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

Constantly Varied
-CrossFit

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

NEVER GIVE UP!
Jay and Janice

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Tuesday December 16, 2014

CF864 STRENGTH and CONDITIONING

When they saw the star, they rejoiced exceedingly with great joy.
-Matthew 2:10

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Join us tonight – Christmas Lite Run/Walk – Tuesday December 16 at 7:00p.m. from CF864

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – “9 for Sims”

Happy Birthday Sims!

9 RFT:

9 Power Cleans (95/65)
9 KBS (24kg./16kg.) American Style
9 Burpees

Light and Fast!

Rx = Form just as important as the load used.
Jacked up form = Scaled.
d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook
The Lord is near to the brokenhearted and saves the crushed in spirit.
-Psalm 34:18

NEVER GIVE UP!
Jay and Janice

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Monday December 15, 2014

CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
-1 John 5:11

It is Christmas every time you let God love others through you… yes, it is Christmas every time you smile at your brother and offer him your hand.
-Mother Teresa

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)

Back Squat – Monday’s
Power Clean and Press – Thursday’s

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Back Squat 1RM (work up to a heavy single)

d.) Conditioning – For Time:

Pull-ups
1-2-3-4-5-6-7-8-9-10

AFAP
30 Air Squats
30 DU’s

20 Air Squats
20 DU’s

10 Air Squats
10 DU’s

5 Air Squats
5 DU’s

Scale / Modify DU’s – x3 Singles

Form! More important than your time. Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. Thanks! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Christmas Lite Run/Walk – Tuesday December 16 – 7:00p.m. leave from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants – grab your fave color.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

MRT – Tonight
Monday, December 15 (after last WOD) 7:00p.m.

Not happy with your results? How’s your nutrition looking?
70% Kitchen and 30% Gym = Results.
You will NEVER out train a bad diet. If your philosophy is I workout so “I can eat anything that I want” then you will always be spinning your wheels in the mud. Sorry…..

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

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Friday December 12, 2014

CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
1 John 5:11

One of the most glorious messes in the world is the mess created in the living room on Christmas day. Don’t clean it up too quickly.
-Andy Rooney

This day in history – 1925
The “Motel Inn,” the first motel in the world, opened in San Luis Obispo, Ca.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – EMOM 15

3 Deadlift (Load = your body weight)
6 Burpees over the bar

Skill work today – Kettlebell Clean / KB Rack Position

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Quality over Quantity!

Upcoming CF864 Events:
Christmas Lite Run/Walk – Tuesday December 16 – 7:00p.m. leave from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants – grab your fave color.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

“But who do you say I am?”
-Jesus (Matthew 15:16)

NEVER GIVE UP!
Jay and Janice

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Thursday December 11, 2014

CF864 STRENGTH and CONDITIONING

He will be great and will be called the Son of the Most High.
-Luke 1:32

Mail your packages early so the post office can lose them in time for Christmas.
-Johnny Carson

Constantly Varied – Are you Prepared?

Today’s WOD’s – start at:
5:15a.m./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)

Back Squat – Monday’s
Power Clean and Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you making your weakness your strength?

b.) Buy In – and ALL WODs start as a group.

c.) Strength – Power Clean and Press 3RM (work up to a heavy set of 3)

Rx = Movement Standards-Full ROM/Form/Load

d.) Conditioning – Complete the following:

1 Front Squat
1 Box Jump
2 Front Squat
1 Box Jump
3 Front Squat
1 Box Jump
4 Front Squat
1 Box Jumps
5 Front Squat
1 Box Jump
Etc…..
Continue as far as you can in 7 Minutes

Rx Load = 135/95
Box = 24/20
Rest 2 Minutes

In 3 Minutes complete as many legit AbMat Sit-ups as you can.

Scale / Modify based on your strength/fitness level.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Christmas Lite Run/Walk – Tuesday December 16 7:00p.m. from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

“But who do you say I am?”
-Jesus (Matthew 15:16)

NEVER GIVE UP!
Jay and Janice

Read More

Wednesday December 10, 2014

CF864 STRENGTH and CONDITIONING

But the angel said to her, “Do not be afraid, Mary, you have found favor with God. You will be with child and give birth to a son, and you are to give him the name Jesus.
-Luke 1:30

The two most joyous times of the year are Christmas morning and the end of school.
-Alice Cooper

This day in history – 1965
“A Charlie Brown Christmas” premieres

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/Goat Work/Mobility

Skill Work – Work your weakness. Train to be a better athlete.

b.) Buy In – Starts as a group

c.) WOD – 6 RFT:

6 Weighted Step-ups
8 Back Extensions (GHD) 2 second hold at top
10 Ring Rows (feet on box)
25 AbMat Sit-ups

For step ups – your choice: AHAP hold Atlas Stone, 2 Kettlebells, Slam Ball, etc.
6 total steps (alternate – 3 each leg)

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Christmas Lite Run/Walk – Tuesday December 16 7:00p.m. from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

Constantly Varied
-CrossFit

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

NEVER GIVE UP!
Jay and Janice

Read More
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