CrossFit 864 WOD
5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*Childcare at this time)

10 Rounds for time of:

10 Ring Rows

10 Dips

10 Sit-ups

10 Squats

Hydrate / Stretch / Refuel

Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you. – Philippians 4:8-9

“Triumphs without difficulties are empty. Indeed, it is difficulties that make the triumph. It is no feat to travel the smooth road.”

Post your time on CrossFit 864 Facebook

Thanks again to everyone to hangs around after the workout and helps break down bars, put up weights, boxes, etc. ….You are appreciated!

BE STRONG!

Janice and Janice

CF 864-WOD 5:15a.m. / 9:00a.m.

Reminder – you can’t hydrate if you only consume water during your workout. It is important that you drink water throughout the day and continue to drink it during and after your wod. This is for your health and safety!

Group warm-up / Range of motion drills

7 minutes of: TGU (use the heaviest Kbell that you can handle)

5 Rounds of:
200 meter run
15 Dbell floor press
Bear crawl (length of gym – once each round)

Hydrate – continue to consume water after workout
Stretch – yes, you need it! especially if you have flexibility/range of motion issues. If you race out of the gym as soon as you hit that last rep/round you are guaranteed to be stiff and extra sore in the morning. Complaining about being sore wont help.
Refuel (eat) – This is probably the most important meal for athletes that engage in very intense workouts – CrossFit! You need to feed your body/muscles so that you can repair and be ready for the next tough day.

“The LORD will fulfill his purpose for me; your love, O LORD, endures forever— do not abandon the works of your hands.”
- Psalm 138:8

“You only ever grow as a human being if you’re outside your comfort zone.”
- Percy Cerutty

Post your results on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

CrossFit 864 – WOD
5:15a.m. / *9:00a.m. / 4:15p.m. / *5:15p.m. / 6:15p.m.
(*Childcare at this time)

2 Rounds of:
15 Deadlift (225/155) + two rounds of Cindy
15 Box Jumps (24/20) + two rounds of Cindy

Hydrate / Stretch / Skill Work / Refuel (eat)

“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”- 2 Peter 3:9

“Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.” -Robert H. Schuller

Where are your priorities today? What is important to you? Do you have any goals? Hopefully your overall health and fitness are ranked in there somewhere but not at the top of the list – as we have many important things in our life that need a little more of our attention.

HARD.FAST.BRUTAL
CrossFit

Failure is not an option.
BE STRONG!
Janice and Jay

CrossFit 864 WOD – *9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
* Childcare at designated time.

Please remember the importance of proper hydration during workouts on these extremely hot days. Drink plenty of water prior to coming to the gym as well as during and after the workout.

Post your Fran time on CrossFit 864 Facebook

Group Warm-up / Range of motion

“Fran”

21-15-9 reps:

Thrusters (95/55)
Pull-ups

Hydrate / Stretch / Skill Work / Refuel

What’s your best “Fran” time? Push yourself to get a PR today.

“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”
- Matthew 16:25

“We would accomplish many more things if we did not think of them as impossible.”
-C. Malesherbes

CrossFit 864 Kids Camp starts today and we are looking forward to a great time this week!

Thanks for all that you do!

Being weak is a choice – BE STRONG!
Janice and Jay

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m.

3 Rounds:
20 ground to shoulders (95/65)
20 knees to elbows
20 push-ups
200 meter run

“But the Lord is faithful, and he will strengthen and protect you from the evil one.”
- 2 Thessalonians 3:3

“If you’re bored with life — you don’t get up every morning with a burning desire to do things — you don’t have enough goals.”
-Lou Holtz

BE STRONG!
Janice and Jay

CrossFit 864 WOD
5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.

(*childcare available at this time)

Watch the attached videos before the workout.

Group Warm up / Range of Motion

5 Rounds for time:
50 Meter overhead walking lunge (45/25 plate)
21 Wall Ball Shots

http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv

http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

Hydrate / Stretch / Refuel

“but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
- Isaiah 40:31

“Little minds are tamed and subdued by misfortune; but great minds rise above it.”
-Washington Irving

Drink plenty of water before and during your workout. Train Smart!

Failure is NOT an option.
BE STRONG!
Janice and Jay

CrossFit 864 – WOD 5:15a.m. / 9:00a.m.

In an effort to maintain structure we ask that everyone start their workout at the scheduled times. This will allow for a proper group warm up and it will also help make sure that you are not grabbing the equipment of someone that is in the middle of their workout. This will also allow everyone to be on the same clock and each workout will be finished before the next one gets started. THANKS for your help with this! We appreciate everything that you guys do. Now lets get some work done! Here it is…..

AMRAP in 20 minutes:

5 SDHP (95/65)
10 C2B Pull-ups (chest to bar)
20 Double unders

“The LORD will keep you from all harm— he will watch over your life; the LORD will watch over your coming and going both now and forevermore.”
- Psalm 121:7-8

“People rarely succeed unless they have fun in what they are doing.”
-Dale Carnegie

“An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, ’spun-down.’
-Greg Glassman, Founder CrossFit

Post your rounds on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

CrossFit 864 – WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Warm-up / Range of Motion

9 Rounds of:

5 Burpee/Box Jumps
5 Swings – each side (Kbell or Dbell)

finish with 100 Abmat Sit-ups

Hydrate / Stretch / Refuel

“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.”
- Psalm 91:1

“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.”
-Alexander Graham Bell

“Poor form in the gym is caused by insufficient yelling”.
-Mark Rippetoe, Strength Coach

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay