CF 864 – 4:15p.m./5:15p.m./6:15p.m. Warm up WOD 3 rounds for time: 10 SDHP (95/75) 20 Burpees 30 Abmat sit-ups “For if, when we were God’s enemies, we were reconciled to him through the death of his Son, how much more, …
Thursday April 8, 2010
CF 864 – 5:15a.m./9:00a.m/4:15p.m./5:15p.m./6:15p.m. “Todays WOD” 50 burpees 75 flutter kicks (4-count) 100 push-ups 150 sit-ups “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I …
Wednesday April 7, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Warm-up AMRAP in 15 minutes: 5 Deadlift 10 Toes to Bar hydrate/stretch/refuel “This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay …
Tuesday April 6, 2010
CrossFit 864 – WOD 5:15p.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD- For time: 100 Squats 50 Step walking lunge – plate overhead (45/25) 50 Floor wipers (135/95) 30 Burpees 20 Wall Ball Shots (20/14) 10 Dbell Squat Cleans (45/25) “For Christ’s love compels us, because …
Monday April 5, 2010
CrossFit864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Fran” 21-15-9 Thrusters Pull-ups Fran http://www.youtube.com/watch?v=IVBgKB4Gnsw “In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s grace” -Ephesians 1:7 “Nearly all men can stand adversity, but if …
Sunday April 4 2010
CrossFit864 – Rest Day “Easter Sunday” “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. -Mark 16:6 “I am the …
Friday April 2, 2010
CrossFit 864 – WOD Today’s Schedule: 9:00a.m. / 11:00a.m. (*Childcare at 9:00a.m. only) No Friday afternoon workout today. We will have a 8:30a.m. WOD on Saturday morning. “Tabata” Squats and Sit-ups NOT alternating. Squats (Bottom to Bottom) Abmat Sit-ups The …
Thursday April 1,2010
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 …