CF 864 WOD Todays schedule – 9am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm, 6:00pm   Shoulder press 3-3-3-3-3 Push Press 5-5-5-5-5 We will perform max weight for 3 reps on shoulder press and max weight for 5 reps on push press. …

CrossFit 864 – Hero Workout   “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This …

CF 864 WOD – Today’s schedule 3,2,1 Go! 5:15 am, 9:00 am, 12:30 pm (Heavy workout only), 4:30 pm, 5:00 pm, 5:30pm, 6:00 pm 6:30 pm (scheduled assessments – meet w/ Jay Long after last group)   Tabata intervals of …

CF 864 WOD- 9:00am   5 Rounds for time: 20 Yard Bear Crawl – Crawl 10 yards turn and crawl back 10 yards 5 Deadlifts 20 Yard Walking Lunges – with kettlebell between legs on each rep 3,2,1 Go! “There …

CF 864 WOD- 5:15 am, 8:00am assessment, 9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm – Squat Clinic 5:30pm   Dynamic Range of Motion / CF864 warm-up on the white board “Buster” AMRAP in 15 minutes 7 Thrusters (rx’d 65/95) 7 Burpees …

WOD – 4:00 pm (early class just for you Red Devil fans that need to get to the game on time!) 4:30pm, 5:00pm, 5:30pm, and 6:00pm – groups will start every half hour. Please arrive early enough to warm up …

August 12, 2009 Thumbs up to all of you that have turned out for the WOD’s in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these …

CrossFit864- WOD 5:15 am, 9:00 am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm,6:00pm   6:30pm Fitness Assessment 50-40-30-20-10 Ab mat sit ups Front Squats with weight If you, God, kept records on wrongdoings, who would stand a chance? As it turns out, …

9 am   Run/Walk Core endurance 3-2-1 go! This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: ‘Call to me and I will answer you and …