Monday November 1, 2010

CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm-up / Dynamic Range of Motion For time complete the following: Sprint 100 Meters 50 Knees to Elbows Sprint 200 Meters 40 Knees to Elbows Sprint 400 Meters 30 Knees to Elbows Sprint 200 Meters …

Saturday October 30, 2010

CrossFit 864 Reminder – No workout in the box today. We will be doing the 5k run/walk starting at PC. You can sign up Saturday morning if you decide to run at the last minute. We will have the Body …

Friday October 29, 2010

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. Thanks to all of you that came out for Grace! We had a great day of fun with a lot of hard hitting work being done! I am sure that all of you “Fire breathers” …

Thursday October 28, 2010 CrossFit 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Thursday “Grace” WOD – wear your Halloween costume/something pink (breast cancer awareness month)/or both! Come out and have fun and lets crank through Grace together! Nobody made a greater mistake than he who …

Wednesday October 27, 2010

CF 864- 5:15a.m./9:00a.m. WOD – 5 rounds for time: 5 Front squats (155/95) 10 T2B (toes to bar) 20 step walking lunge – plate locked out overhead (45/25)   Stretch – Hydrate – Refuel Remember – Rx’d is more than …

Tuesday October 26, 2010

CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit 864 Facebook “Jumping Helen” 3 Rounds for time: Run 400 meters Kettlebell swing (1 pood/1.5 pood) x 21 Box jumps (24/20) x 12 Hydrate – Stretch – Refuel (EAT) Remember the …

Monday October 25, 2010

CrossFit 864 “No Whining Zone” WOD – 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. In recognition of Breast Cancer Awareness Month (October), CrossFit 864 will be hosting “Barbells for Boobs” to raise money for Mammograms in Action. The workout is …

Saturday October 23,2010

CF 864 8:30a.m. WOD – Team workout Hebrews 13:8 Jesus Christ is the same yesterday and today and forever. Victory belongs to the most persevering. –Napoleon Bonaparte– Useless fact: A snail can sleep for 3 years. Reminder body fat tank …

Friday October 22,2010

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training …

Thursday October 21, 2010

CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your time on CrossFit 864 Facebook. Thanks to all of you that post your times! You say, “I am allowed to do anything”—but not everything is good …