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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …