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Wednesday May 27, 2015

CrossFit 864 – No Frills Just Results

Just so, I tell you, there will be more joy in heaven over one sinner who repents than over ninety-nine righteous persons who need no repentance.
-Luke 15:7

“If we love our country, we should also love our countrymen.”
-Ronald Reagan

North American Food Waste
Americans waste an astonishing 27% of our available food, contributing to the global food crisis. According to the US Dept. of Agriculture, saving just 5% of the wasted food could feed 4 million people per day! Unfortunately, literally millions of tons of taxpayer-subsidized school lunches are sent to the landfill.

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

This day in history – 1977
George H. Willig was fined for scaling the World Trade Center in New York on May 26. He was fined $1.10

Note – Today’s Schedule

Hump Day WOD’s – start at: 5:15a.m./7:30a.m./No 9:00a.m. today

ALL WODs and Buy In – start as a group.

Skill Work – What are you focusing on today?

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

b.) Buy In – Starts as a group

c.) WOD – 5 RFT:

10 Step OH Walking Lunge (45/25 plate)
20 DU’s (x3 singles)
10 Weighted OH Step-ups (45/25 plate)
20 AbMat Sit-ups

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (June 2) at 7:00p.m.
CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)

“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin

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

NEVER GIVE UP!
Jay and Janice

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Tuesday May 26, 2015

CrossFit 864 – No Frills Just Results

Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.
-John 14:27

“Guard against the impostures of pretended patriotism.”
-George Washington

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 – KB Snatch Form
a.) Warm-up/Skill Work/Mobility

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

c.) WOD – 10 x

3 Power Cleans (touch and go) AHAP – focus on form
Try a different clean today – Axle Bar, Double KB Cleans, Heavy Single KB Cleans.

6 KB Snatch – 6 each arm (AHAP) with good form

9 GHD Sit-ups (sub AbMat Sit-ups holding plate – 45/25)

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (June 2) at 7:00p.m.

CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don’t talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

#1 Priority today – Yesterday is in the past, focus on today.

NEVER GIVE UP!
Jay and Janice

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Friday May 22, 2015

CrossFit Eight.Six.Four

Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
-2 Corinthians 5:17

God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it’s me.
Variation of an excerpt from “The Serenity Prayer”
by Reinhold Neibuhr

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

MDM
If you plan on joining us for MDM (Memorial Day Murph) please get signed up on the board at the gym ASAP. The boards almost full. Don’t miss the cut off.

a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?

b.) Today’s WOD – 10 RFT:

3 Deadlifts
10 KBS

RX=
Deadlift – Traditional style DL (RX)
Load 1.5 times your bodyweight on bar

KB – 24kg./16kg. (American Style)

Rx = Movement Standards-Full ROM/Form/Load

c.) Cash Out – Finish Strong

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (June 2) at 7:00p.m.
MDM Memorial Day Murph – May 25 (get signed up at gym)

CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don’t talk about it; they are the ones who make a community live.”
-Jean Vanier

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

Show Up and Be Strong!

Have a great weekend!
NEVER GIVE UP!
Jay and Janice

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Thursday May 21, 2015

CrossFit 864 – No Frills Just Results

For the anger of man does not produce the righteousness of God.
-James 1:20

Be not angry that you cannot make others as you wish them to be, since you cannot make yourself as you wish to be.
-Thomas à Kempis, Imitation of Christ, c.1420
22,000 children die each day due to conditions of poverty.
-The Hunger Project

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work/Goat Work = Making your weakness your strength.

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

Constantly Varied – Be Prepared – Don’t get in a Rut!

Skill Work Today – OH Position

Show up in time to warm up before the Buy In.

If you plan on showing up for MDM (Memorial Day Murph) please get signed up on the board at the gym.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – This is NOT a warm-up / Starts as a group

c.) WOD – “Fran”

21-15-9 RFT:

95 Pound Thruster
Pull-ups

Scale / Modify as needed based on your strength / fitness level.

Show up in time to warm up. Remember the buy in is not a warm up.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (June 2) at 7:00p.m.
MDM Memorial Day Murph – May 25 (get signed up at gym)

CF864 Community Project – Bell Street Middle School (TBA)

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.
Being defeated is optional.

“Happiness…consists in giving, and in serving others.”
-Henry Drummond

Have a great day!

NEVER GIVE UP!
Jay and Janice

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Wednesday May 20, 2015

CrossFit 864 – No Frills Just Results

If you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.
-Isaiah 58:10

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

“I never look at the masses as my responsibility. I look at the individual. I can only love one person at a time. I can feed only one person at a time. Just one, one, one.”
-Mother Teresa

North American Food Waste
In the USA, 30-40% of the food supply is wasted, equaling more than 20 pounds of food per person per month.

This day in history – 1899
Jacob German of New York City became the first driver to be arrested for speeding. The posted speed limit was 12 miles per hour.

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?

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

b.) Buy In – Starts as a group

c.) WOD – 5 RFT:

Run 200 Meters
16 T2B
8 HSPU

T2B = Palms forward / toes must touch bar every rep (RX)
HSPU = Full ROM (RX)

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (June 2) at 7:00p.m.

MDM Memorial Day Murph – May 25 (get signed up at gym)

CF864 Community Project – Bell Street Middle School (TBA)

Check us out at CrossFit864 on Facebook

“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin

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

NEVER GIVE UP!
Jay and Janice

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Tuesday May 19,2015

CrossFit 864 – No Frills Just Results

And aspire to live quietly, and to mind your own affairs.
-1 Thessalonians 4:11

You can tell more about a person by what he says about others than you can by what others say about him.
-Leo Aikman

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.

a.) Warm-up/Skill Work/Mobility

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

c.) WOD – “Randy”

75 Snatches for time – 75/55

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (May 19) at 7:00p.m.

MDM Memorial Day Murph – May 25 (get signed up at gym)

CF864 Community Project – Bell Street Middle School (TBA)

Check us out at CrossFit864 on Facebook

We will not waver; we will not tire; we will not falter, and we will not fail. Peace and Freedom will prevail.
-George W. Bush

NEVER GIVE UP!
Jay and Janice

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Monday May 17, 2015

CF864 STRENGTH and CONDITIONING

Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.”
-Hebrews 13:5

“Resentment is like drinking poison and waiting for the other person to die. ”
-Carrie Fisher

The jealous are possessed by a mad devil and a dull spirit at the same time.
-Johann Kaspar Lavater

Jealousy = talking about someone behind their back

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.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD: EMOM -15

3 Burpees
6 Box Jumps
9 Air Squats

d.) Cash Out – Finish Strong

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

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 19) at 7:00p.m.

MDM Memorial Day Murph – May 25 (get signed up)

CF864 Community Project – Bell Street Middle School (TBA)

Check CrossFit864 on Facebook for updates

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13
NEVER GIVE UP!
Jay and Janice

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