CrossFit 864 – Today’s Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 72 of the “100 burpee challenge”

WOD

21-15-9
Thrusters (95/65)
SDHP – Sumo Deadlift High Pulls (95/65)

3-2-1-Go!

“But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything in it will be laid bare. Since everything will be destroyed in this way, what kind of people ought you to be? You ought to live holy and godly lives”
- 2 Peter 3:10-11

Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.
-Ronald E. Osborn

I’m sure that all of you have seen this movie but here’s a little bit of motivation if you need some today….

Be ready for a great workout on Tuesday.
Failure is not an option – BE STRONG!
Jay and Janice

CF 864- Today’s schedule 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day 71 of the “100 day burpee challenge”

WOD

5 Rounds for time:

-10 Overhead Squats
-10 Pull Ups
-20 Wall Balls
-200m Run

May the Lord smile on you and be gracious to you. May the Lord show you his favor and give you his peace.’
Numbers 6:25-26

Be ready. Fail. Be more ready next time.
-Earl Fee

Hope that all of you had a great weekend and now you are ready to get this new week start off in a strong CrossFit kinda way!

See you Monday…..
BE STRONG!
Jay and Janice

CrossFit 864 – Today’s Schedule – Saturday 8:30a.m. workout

Happy Birthday Janice! (Friday, November 27)
You are awesome!

Today’s workout will honor Janice in a true “Gunny” way!
You don’t have to be around her very long to get a true understanding for her love of many things – fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the wod didn’t include a 26.2 mile run. Just a short run and a bunch of burpees to help burn off that turkey and of course the rolls, mac and cheese and apple pie that went with it.

“Gunny”

5 rounds for time:
-800 meter run
-25 burpees
-25 AbMat sit-ups

Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11

Nothing is permanent in this wicked world – not even our troubles.
- Charlie Chaplin, 1889-1977

Failure is not an option!

See you Saturday morning. Get up – put on your warm workout gear, grab a cup (or 3) of coffee and get ready …..3-2-1-Go!
BE STRONG!
Jay and Janice

CrossFit 864 – Today’s Schedule:
4:15p.m. / 5:15 / p.m. / 6:15p.m.

Day 68 of the “100 burpee challenge”

WOD

3 Rounds for time:

50 feet – walking lunges
15 box jumps (24/20)
25 KTE (knee to elbow)

Blessed are those who hunger and thirst for righteousness, for they will be filled.
Matthew 5:6

One person with a belief is equal to a force of 99 who have only interests.
- John Stuart Mill, 1806-1873

Hope that all of you had a great Thanksgiving! Now it’s time to get back to work and burn off all of that “turkey and dressing” and…all the extra good stuff!

Look forward to seeing you on Friday
BE STRONG!
Jay and Janice

CrossFit 864 – CLOSED TODAY

“Happy Thanksgiving”

Anyone interested in a fun run on Thanksgiving morning meet at CrossFit 864 at 8:00 a.m. and we will head out as a group on a 5k run/walk. It is not a race so we will try to stay together at a moderate pace as much as possible. Contact Mike or Jay if you have any questions. What a great way to get a jump start on burning turkey!

Day 67 of the “100 burpee challenge”

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”
-Colossians 3:17

On October 3, 1863, Abraham Lincoln proclaimed, by Act of Congress, an annual National Day of Thanksgiving “on the last Thursday of November, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the heavens.” In this Thanksgiving proclamation, our 16th President says that it is…

“…announced in the Holy Scriptures and proven by all history, that those nations are blessed whose God is the Lord… But we have forgotten God. We have forgotten the gracious hand which preserved us in peace and multiplied and enriched and strengthened us, and we have vainly imagined, by the deceitfulness of our hearts, that all these blessings were produced by some superior wisdom and virtue of our own… It has seemed to me fit and proper that God should be solemnly, reverently and gratefully acknowledged, as with one heart and one voice, by the whole American people…”

So it is that on Thanksgiving Day each year, Americans give thanks to Almighty God for all His blessings and mercies toward us throughout the year.

What are you thankful for? Do we spend more time complaining about our problems or the things we don’t have instead of giving thanks for the many blessings that surround us each day? Take a minute to write down 3 things that you are really thankful for right at this moment. If you are like me then your list will go way beyond 3 without spending a lot of time thinking about it.

“Thanksgiving, after all, is a word of action.”
-W. J. Cameron

We are thankful that we get to share a little time with you each day. We enjoy the energy and excitement that takes place during every workout as you strive to reach personal goals. Thanks for allowing us this opportunity! We are truly surrounded by an awesome group of athletes.

Thanks,
BE STRONG!
Jay and Janice

CF 864- Today’s schedule 5:15a.m./9:00a.m.

Day 66 of the “100 burpee challenge”

WOD – For Time:
-100 squats
-80 Ab Mat sit ups
-60 push ups
-40 pull ups
-20 burpees

“You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men.
“You are the light of the world. A city on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.
Matthew 5:13-16

The pilgrims made seven times more graves than huts… nevertheless, set aside a day of thanksgiving.
-H.W. Westemayer

Thanksgiving morning fun run!
Anyone interested meet Mike at CrossFit 864 Thursday at 8:00a.m. to run a 5k (or walk). Come join in the fun before you dig into that Thanksgiving Food! Get a jump start on burning a few extra calories and enjoying the camaraderie of fellow CrossFitters.

AbMat
We have been very humbled by the endorsements the AbMat has received over the years. None means more to us than the one we received years ago from the United States Navy SEALs. Did you know you can find the AbMat on page 141 of The Navy SEAL Physical Fitness Guide (edited by Patricia A. Deuster, PHD, MPH)?
We are proud of the men and women of our Armed Forces, and we are especially proud that our AbMat plays a part in the fitness training of those who protect this great nation of ours.

http://www.backbuilder.com/abmat_situps.htm

Helping our children understand why we celebrate Thanksgiving:

http://www.focusonthefamily.com/parenting/articles/give_thanks.aspx

Tuesday:
A lot of great efforts today on the deadlift / burpee workout! Many of you commented on the fact that it’s hard to believe that you can get such an intense, breath taking workout in such a short amount of time. It’s called “Intensity” and only you can increase the intensity in the daily WOD! You can do this by increasing the weight and pushing yourself not to rest during the wod. If you are not a CrossFitter you will not understand. Tell one one your friends that does traditional workouts that you were smoked in less than 10 minutes and I guarantee you that you will get laughed at. Invite them to join you next time! You will get the next laugh!

“If a fellow isn’t thankful for what he’s got, he isn’t likely to be thankful for what he’s going to get.”
-Frank A. Clark

See you Wednesday morning.
BE STRONG!
Jay and Janice

CF 864 Today’s schedule: 8:30a.m.

Day 62 of the “100 day burpee challenge”

Saturday morning “TEAM WORKOUT”

He must become greater; I must become less.
John 3:30

In attempts to improve your character, know what is in your power and what is beyond it.
- Francis Thompson, 1859-1907

Come out and have fun with a team of fellow CrossFitters! It gives some of you that come at different times the opportunity to push through a good WOD together and kick the weekend off in a strong CrossFit kind of way!

What’s the most important thing in your life? Whatever it is…could others see it without you saying it?

Have a great weekend!
Thanks,
Jay and Janice