CF-864 Today’s Schedule: 5:15a.m./8:00a.m. assessment class with Jay L./9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m. Great job on the deadlifts and handstand push-ups! Day 30 of the “100 day burpee challenge” WOD AMRAP in 25 minutes: 10 step-ups 10 mountain climber 10 burpees 3.2.1. Go! “Delight …
Monday, September 21, 2009
CF864 – Monday, September 21, 2009 Warm-up on white board WOD Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push as hard and heavy as you can go today! Finally, be strong in the Lord and in his mighty power. Put on …
Thursday, September 10, 2009
CrossFit 864 WOD Todays Schedule 5:15a.m./9:00a.m./4:30p.m./5:00p.m. 5:30p.m./6:00p.m./6:30p.m. assessment only class Warm-up “Fran” 21-15-9 reps for time Thrusters (95/65) Pullups Yes, Fran is showing up at CrossFit 864 on Thursday…gotta love her! Fran is a short but VERY intense workout. Do …
Wednesday September 9, 2009
CrossFit 864 WOD – Today’s Schedule 9:00a.m. group Dynamic Range of Motion Warm-up on white board AMRAP in 20 minutes 7 KB swings 7 Sit-ups (weighted) 7 Push-ups Thanks again for all of your prayers, kind words and acts of …
Tuesday September 8, 2009
CF 864 WOD – 5:15am, 9:00am only We will be closed Tuesday afternoon due to my father’s funeral. Thanks for all your prayers and kind words. We challenge the afternoon group to do a 5k. You can leave from …
Monday, September 7, 2009
CrossFit 864 – Closed Monday for Labor Day Tuesday, September 8, 2009 – schedule 5:15 a.m. and 9:00 a.m. only – we will be closed Tuesday afternoon. If you were not aware Janice’s dad passed away on Saturday afternoon. The …
Wednesday September 2, 2009
CF 864 WOD- 9:00am only Warm-up 3,2,1 Go! 5 rounds for time: 12 Push Press (135)(75) 20 Box Jumps (24)(16) Let me tell you what the WOD represents – it represents an advanced routine guaranteed to exceed over …
Monday August 31,2009
Michelle and Jay Montgomery had a baby boy Sunday August 30,2009 at 2:35pm. 7lbs,15 oz. Glad they are doing great! CF 864 WOD Schedule – 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm 3 rounds for time: Run 200 meters 20 KTE …
Thursday, August 27 2009
CF864 WOD – Today’s Schedule 5:15a.m. / 9:00a.m. / 12: 30p.m. (Heavy WOD w/ Jay Long) 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m. (scheduled assessments only – w/ Jay Long) CF 864 Warm-up (on white board) 21-15-9 …
Tuesday, August 25 2009
CrossFit 864 WODToday’s schedule: 5:15a.m. 8:00 (scheduled assessments only – w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m. Dynamic range of motion warmup and pvc drills “Cindy” AMRAP in 20 minutes of: 5 pull-ups 10 push-ups 15 squats God is our refuge …