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 …

Saturday February 13, 2010 CrossFit 864 – Closed No Saturday Workout

Friday February 12, 2010

CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. “Chelsea” Each minute on the minute for 30 minutes complete the following: 5 Pull-ups 10 Push-ups 15 Squats Go Hard! The faster you finish each round the longer you get to rest before the …

Saturday January 23, 2010

  CrossFit 864 – 8:30a.m. The only hi-tech mobile body fat testing lab on the planet will be at CrossFit 864 today. http://bodyfattest.com/ Reminder – you will need your swim suit if you are having your body fat tested. TEAM …