CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD- for time Run 5k 3.2.1. go! Be devoted to one another in brotherly love. Honor one another above yourselves. Romans 12:10 More faith, less fear. That’s what Jesus wants from us. Please note hours for Friday …
Wednesday March 31, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Warm-up: 400 Meter Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats 50 Jump Rope Strength AMRAP in 15 minutes: 3 – Deadlifts (75% of 1 rep max) 5 – Push-ups 7 …
Tuesday March 30,2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. This weeks warm-up: 400 Meter Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats 50 Jump Ropes Don’t complain – this is preparing you for next weeks warm-up…it will be harder. 3-2-1-Go! “Air Force” 2010 …
Monday March 29,2010
CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want …
Saturday March 27, 2010
CrossFit 864 WOD – 8:30a.m. “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats “For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,” – …
Friday March 26,2010
CrossFit864 WOD Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. 1 Mile Run 50 Thrusters (45/75) 30 Pull-ups Abdominal exercise of your choice – 100 reps Stretch/Hydrate/Refuel/ If you finish your last rep of the wod and are in the car within 30 seconds you …
Thursday March 25, 2010
CrossFit 864 WOD Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 21-15-9 reps of: SDHP (115/75) Wall Ball Shots http://www.youtube.com/watch?v=BC_eRZW3p2A “For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” – Romans 6:23 “It is …
Wednesday March 24, 2010
CrossFit864 – 5:15a.m./9:00a.m. Strength WOD Floor Press 5-5-5-5-5 “Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.” – …
Tuesday March 23, 2010
CrossFit 864 5:15a.m./9:00a.m./4:15p.m./5;15p.m./6:15p.m. CrossFit Hero Workout “Danny” Rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the …
Monday March 22, 2010
CrossFit864 9:00a.m./4:15p.m./5:15p.m./6:15p.m. 4 rounds for time: 10 Deadlifts (165/225) 15 Burpees 200 Meter Run His head and hair were white like wool, as white as snow, and his eyes were like blazing fire. His feet were like bronze glowing in …