Monday March 1, 2010 CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. CrossFit Hero WOD “Garrett” Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived …

Sunday February 28, 2010 CrossFit 864 – REST DAY Have a great Sunday and get plenty of rest for a brand new week of “Hard, Fast, Heavy Workouts!” How many of you skipped Fridays wod because it looked too tough? …

Saturday February 27, 2010 CF864 – 8:30a.m. WOD – Team workout! Show up it will be lots of fun. Congratulations to the following winners of the Paleo Challenge. All 20 of you did a great job. It was really close. …

Friday February 26, 2010 CrossFit 864 – 4:15p.m. / 5:15p.m. / 6:15p.m. -Run 1 mile   50 Thrusters (45 pounds) 100 Push-ups -Run 1 mile 50 Kettlebell Swings (53/35) 100 Abmat Sit-ups 3-2-1-Lets Go! “Jesus replied: ” ‘Love the Lord …

Thursday February 25, 2010 CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 3 Rounds for time: 400 meter run Deadlift 12 reps (225/155) Box Jumps 21 reps (24/20) 3-2-1 go! FORM – We strive for perfection but will accept excellence “For I know …

Wednesday February 23, 2010 CrossFit 864 – 5:15a.m. / 9:00a.m.   For time 21-15-9-6-3 reps of:   Front Squats Horizontal Row (rings) Back Extensions Post WOD – Hydrate / Stretch Skill Work – Handstand Holds For your safety and the …

Tuesday February 23, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.   AMRAP in 20 minutes: 10 Kettlebell Swings (53/35) 7 SDHP – Sumo Deadlift High Pull (65/95) 5 Burpees Go “Hard and Fast” for the entire 20 minutes! FROM – …

Monday February 22, 2010 CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD Complete the following for time: 100 jump ropes 90 squats 80 walking lunges (80 steps) 70 ab mat sit ups 60 push ups 50 push press (45 lbs) 40 pull ups …

Sunday February 21, 2010 CF 864 – Rest Day Friday and Saturday were two great days of strength and conditioning training and it was great to be able to take the wod outside…really looking forward to spring! Lot of motivation …

Friday February 19, 2010 CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m. “WOD”  200 x 25 For Time:  200 Meter Run 25 Jumping Air Squats  200 Meter Overhead Carry (45/25 plate)  25 Air Squats 200 Meter Farmers Walk  25 Tire Jumps/Step-ups  200 Meter Sandbag Run …