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Friday July 3, 2015

CrossFit Eight.Six.Four

For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.
-Galatians 5:13

“Years ago, a group of good, wise, brave, God-fearing men stood up to claim and defend the human right for independence. Those men are now dead. Their work is not. But if good, wise, brave, God-fearing men fail to stand up in their stead, that independence will cease to exist.”
-Richelle E. Goodrich

“From every mountain side let freedom ring.”
-Samuel F. Smith (1808-1895) America, My Country ‘Tis of Thee

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

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

Remember – The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.

b.) Today’s WOD – “Hansen”

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five Rounds For Time:

30 Kettlebell Swings – 2 Pood
30 Burpees
30 Glute-ham Sit-ups

Full ROM Burpees
Scale GHD Sit-ups to Ab Mat Sit-ups

CFHQ Hero WOD – Go Hard!

Jacked up form = SCALED.

c.) Cash Out – Finish Strong

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday (July 14) at 7:00p.m.

July 4 Holiday Schedule: July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

The Fourth of July has been one of America’s favorite holidays since 1776. Family and friends from near and far gather for picnics and good times until evening comes and the skies are lit with fireworks. Unfortunately, this holiday is also one of the most deadly of the year because of drunk driving accidents.
In fact, the National Highway Traffic Safety Administration (NHTSA) reports that from 2008 through 2012, during the 4th of July holiday weekends alone, 765 people died in drunk driving accidents across the country. The South Carolina Department of Public Safety reports that six people died in car accidents over the July 4th holiday weekend in 2013. Because of the increased number of drivers and the number of accidents and fatalities on the roadways during the holiday weekend, State troopers and local law enforcement officers will begin special holiday enforcement efforts starting the evening before the holiday and continuing through the weekend.
SOUTH CAROLINA DRUNK DRIVING STATISTICS

statistics show that more than 40 percent of South Carolina fatal car accidents involve drunk drivers. In fact, according to the latest statistics available from the NHTSA, South Carolina suffered 863 fatal car accidents in 2012, with 358 of those deaths involving alcohol related accidents. Victims of these drunk driving accidents far too often include innocent passengers, pedestrians, and moped or bicyclists.

Looking for the dedicated CrossFitters to show up and represent today! Get the Independence Day weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work!

Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.
-Galatians 6:7-8

Have a great weekend! Be Smart. Make Good Choices. Be Safe!

NEVER GIVE UP!
Jay and Janice

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Wednesday July 3, 2015

CrossFit Eight.Six.Four

For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.
-Galatians 5:13

“Years ago, a group of good, wise, brave, God-fearing men stood up to claim and defend the human right for independence. Those men are now dead. Their work is not. But if good, wise, brave, God-fearing men fail to stand up in their stead, that independence will cease to exist.”
-Richelle E. Goodrich

“From every mountain side let freedom ring.”
-Samuel F. Smith (1808-1895) America, My Country ‘Tis of Thee

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

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

Remember – The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.

b.) Today’s WOD – “Hansen”

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five Rounds For Time:

30 Kettlebell Swings – 2 Pood
30 Burpees
30 Glute-ham Sit-ups

Full ROM Burpees
Scale GHD Sit-ups to Ab Mat Sit-ups

CFHQ Hero WOD – Go Hard!

Jacked up form = SCALED.

c.) Cash Out – Finish Strong

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday (July 14) at 7:00p.m.

July 4 Holiday Schedule: July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

The Fourth of July has been one of America’s favorite holidays since 1776. Family and friends from near and far gather for picnics and good times until evening comes and the skies are lit with fireworks. Unfortunately, this holiday is also one of the most deadly of the year because of drunk driving accidents.
In fact, the National Highway Traffic Safety Administration (NHTSA) reports that from 2008 through 2012, during the 4th of July holiday weekends alone, 765 people died in drunk driving accidents across the country. The South Carolina Department of Public Safety reports that six people died in car accidents over the July 4th holiday weekend in 2013. Because of the increased number of drivers and the number of accidents and fatalities on the roadways during the holiday weekend, State troopers and local law enforcement officers will begin special holiday enforcement efforts starting the evening before the holiday and continuing through the weekend.
SOUTH CAROLINA DRUNK DRIVING STATISTICS

statistics show that more than 40 percent of South Carolina fatal car accidents involve drunk drivers. In fact, according to the latest statistics available from the NHTSA, South Carolina suffered 863 fatal car accidents in 2012, with 358 of those deaths involving alcohol related accidents. Victims of these drunk driving accidents far too often include innocent passengers, pedestrians, and moped or bicyclists.

Looking for the dedicated CrossFitters to show up and represent today! Get the Independence Day weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work!

Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.
-Galatians 6:7-8

Have a great weekend! Be Smart. Make Good Choices. Be Safe!

NEVER GIVE UP!
Jay and Janice

Read More

Thursday July 2, 2015

CF864 STRENGTH and CONDITIONING

Do everything without complaining and arguing.
-Philippians 2:14

“Complaining opens the door to conflict and thankfulness slams it shut!”
-Evinda Lepins

Show Up. Stop Making Excuses. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Don’t talk about others behind their back. Have Fun!

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

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

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

Deadlift – Monday’s
Bench 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 – Bench Press (work up to a heavy set of 5)

NFT – 2 X 15 One Arm KB Floor Press

d.) Conditioning – 21-15-9

Front Squat
T2B

RX Load – 135/95

A Squat Above Parallel is NOT A Squat…And it’s definitely NOT RX’d no matter how much you have on the bar!

T2B = Palms forward / Toes must touch bar on every rep.

“If you can quit, quit. If you can’t quit, stop complaining – this is what you chose.”
-J.A. Konrath

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule: July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

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Wednesday July 1, 2015

CrossFit 864 – No Frills Just Results
And we know that in ALL things God works for the good of those who love him, who have been called according to his purpose.
-Romans 8:28

“Look for the good in every person and every situation. You’ll almost always
find it.”
-Brian Tracy

“If we can conquer space, we can conquer childhood hunger.”
-Buzz Aldrin

Feed the hungry, and help those in trouble (NLT)

This day in history – 1909
Thomas Edison began commercially manufacturing his new “A” type alkaline storage batteries.
Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

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

ALL WODs and Buy In – start as a group.

Skill Work – What are you focusing on today? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How’s your rack position with a bar or KB’s? How are your pull-ups? Power Clean?…

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

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

b.) Buy In – Always starts as a group

c.) WOD: AMRAP 3 Minutes x 3

3 Ball Slams
4 Weighted Lunges (32kg./24kg.)
5 Box Jumps

Rest 1 Minute

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

July 4 Holiday Schedule:
July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD.
Back to normal schedule on Monday
Ladies Bible Study at CF864 – Tuesday July 14 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors.
Great for summer WODs!

Kids Camp July 13-16. Get signed up today

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

Have a great day! Look forward to seeing you in the gym!

NEVER GIVE UP!
Jay and Janice

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Tuesday June 30, 2015

CrossFit 864 – No Frills Just Results
The one who conceals hatred has lying lips, and whoever utters slander is a fool.
-Proverbs 10:18

“It is the Bible that must judge the culture. Where a conflict results, the cultural element must give way.”
-Byang Koto (1936-1975)

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 together as a group.

Skill Work Today – Cleans – Starting Position/Rack Position

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group at scheduled times posted above

c.) WOD: 3 RFT

10 Clean/Jerk (135/95)
15 Burpees (Full ROM)
50 DU’s (scaled = x3 singles)

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load
Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

Upcoming CF864 Events:

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Ladies Bible Study at CF864 – Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule:
July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD.
Back to normal schedule on Monday
Check CrossFit864 on Facebook for updates

#1 Priority today – Don’t Quit
Losers quit when they fail. Winners fail until they succeed.

Keep your life free from love of money, and be content with what you have.
-Hebrews 13:5

Do not repeat anything you will not sign your name to.
-Proverb (Arthur Unknown)

Have a great day!

NEVER GIVE UP!
Jay and Janice

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Monday June 29, 2015

CF864 STRENGTH and CONDITIONING

“Blessed are the pure in heart, for they shall see God.
-Matthew 5:8

“There is nothing worth living for, unless it is worth dying for.”
-Elisabeth Elliot

Stop Making Excuses. Show Up. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Have Fun!

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

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

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

Deadlift – Monday’s
Bench 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 – Deadlift (work up to a heavy set of 5)
Rx = Conventional Style DL

NFT – 2 X 15 Back Extensions (2 second pause/hold at top)

d.) Conditioning – 150 KBS For Time/Quality

RX – 24kg./16kg. American Style
Every time the swing stops – complete 10 HR push-ups before continuing with your KBS count.
“If you can quit, quit. If you can’t quit, stop complaining – this is what you chose.”
-J.A. Konrath

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule: July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday
Kids Camp July 13-16 Get signed up today. Spots are filling up.

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

Read More

Friday June 26, 2015

CrossFit Eight.Six.Four

Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and there is nothing in them to make them stumble.
1 John 2:9-10

“Very rarely do people make big compromises with their integrity. Almost every compromise is a small one that is easily justified. The downhill slide is usually a result of many little compromises.”
-Dennis Prager

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

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

Remember – The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.

b.) Today’s WOD – 3 RFT

Prowler Push (180/90) Up – high/Back – low
30 Air Squats (Full ROM)
30 Back Extensions (2 second pause at top)
30 Sit-ups
Jacked up form = SCALED. A Squat above parallel is NOT a Squat!

c.) Cash Out – Finish Strong

Upcoming CF864 Events:

Saturday a.m. WOD this week – kicks off at 0830 (are you signed up?)
If you sign up please show up. Thanks!
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday June 30 at 7:00p.m.
New Headsweats Visors and ladies tanks in cool colors.
Great for summer WODs!
Kids Camp July 13-16

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Looking for the dedicated CrossFitters to show up and represent today! Finish out the week with strong, hard work!

Have a great weekend! See you Saturday morning…

NEVER GIVE UP!
Jay and Janice

Read More
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