CROSSFIT eight.six.four Today’s schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “By day the LORD commands his steadfast love, and at night his song is with me, a prayer to the God of my life.” -Psalm 42:8 Holiness, has become relative in our day, allowing us …
Wednesday August 17,2011
CrossFit 864 Today’s Schedule: 5:15a.m./9:00a.m. “Since we have these promises, beloved, let us cleanse ourselves from every defilement of body and spirit, bringing holiness to completion in the fear of God.” -2 Corinthians 7:1 Nothing will enter your life that …
Monday August 15, 2011
CrossFit 864 Today’s schedule – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “And to the angel of the church in Laodicea write: ‘The words of the Amen, the faithful and true witness, the beginning of God’s creation. Behold, I stand at the door and knock. If anyone …
Friday August 12, 2011
CROSSFIT Eight Six Four
Today’s schedule: 4:15p.m./5:15p.m./6:15p.m.
Do not be yoked together with unbelievers. For what do righteousness and wickedness have in common? Or what fellowship can light have with darkness?
-2 Corinthians 6:14
Aim at heaven and you will get earth thrown in. Aim at earth and you get neither.
-C.S. Lewis
Post Cindy – Guys we have some work to do on form and range of motion. It has got to be about more than how many reps you can crank out and it should always be about quality of the work being done. You would be better off with one quality round vs. 20 sloppy rounds. Lets work to get better and not settle for less.
Pull-ups – if you cant get your chin over the bar you need to use a band or do jumping pull-ups off the box. Extend those elbows at the bottom – don’t keep them half bent, this = half rep.
Push ups – whole body should rise together which means that your hips and legs shouldn’t sag or come up after your chest. Take the time to watch the video (K Star Mobility WOD) on CF push-ups. The video is posted on CF 864 Facebook.
Squat – some serious need for squat therapy if you are not getting at least down to parallel. We are going back to squatting to a med ball in future squat workouts. Hips should be fully opened at the top of the squat. Spend some time working on hip flexibility.
See you Friday afternoon!
BE STRONG!
Jay and Janice
Thursday August 11, 2011
CrossFit 864 God is our refuge and strength, a very present help in trouble.” -Psalm 46:1 “The man who goes farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore.” …
Wednesday August 10, 2011
CrossFit 864 Today’s schedule – 5:15a.m./9:00a.m. “Are not five sparrows sold for two pennies? And not one of them is forgotten before God. Why, even the hairs of your head are all numbered. Fear not; you are of more value …