CrossFit 864 WOD   warm-up: dynamic range of motion / CF864 warmup on board Shoulder Press 3 – 3 – 3 – 3 Push Press 5 – 5 – 5 – 5 AMRAP in 12 minutes of: 12 Box Jumps …

CrossFit 864 Rest Day Hope that everyone had a great day and was able to get plenty of rest – most of you needed it from a great week of hard wod’s, especially those of you that did the Saturday …

WOD- 8:30 am at CrossFit 864   Team WOD (2 person teams) Each team member must complete both the exercise and the run before advancing to the next exercise. The 200 meter run and lunges will be behind the gym …

Classes are 4:30pm, 5pm, 5:30pm and 6pm   Looking forward to seeing you for a great Friday WOD!

Times for Monday sessions are 9am 12pm 12:30pm (heavy) 4:30pm 5pm 5:30pm 6pm   3-2-1 Go! “[By Faith] Now faith is being sure of what we hope for and certain of what we do not see.”- Hebrews 11:1

WOD- Team Workout   400 Meter Run 100 Pull Ups 200 Wall Balls 300 Sandbag Clean & Press 400 Sit Ups 500 Squats 400 Meter Run 3-2-1- Go! “Good will come to him who is generous and lends freely, who …

See Gunnys Blog CrossFit 864 WOD   “Dirty Thirty” Run 800 meters 30 box jumps 30 push-ups 30 kb swings 30 Sit-ups – with weight 30 good mornings – with weight 30 squats 30 walking lunges 30 burpees Run 800 …

Rest Day!

WOD – 8:30am 5k Run or Walk at PC with Mike Jones Childcare is available.

WOD 300 jumping jacks 300 mountain climbers   3-2-1 GO!