CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm-up / Mobility Work / Skill Work (OH Squat with PVC) Complete the following for time: 20 SDHP – 2 Burpees with Lateral Hop over the Barbell 18 SDHP – 4 Burpees 16 SDHP – …

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Nutrition Workshop/Lecture at CrossFit 864 – Tuesday, January 11, 2011 at 6:00p.m. We will not have a 6:15p.m. WOD on Tuesday. It’s time to get off the grains! Many of you have told …

CrossFit 864 “No Whining Zone” 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Will we see you in the box today? Get motivated! Post your workout on CrossFit 864 Facebook. If you didn’t see Mondays blog (1-3-2011) regarding warming up before WODs, children in gym, goals for …

CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Reminder – Monthly dues by January 3rd. Thanks for your consideration! “Happy 2011” Please help us keep the groups running according to the schedule above. We ask that everyone arrive in time to get warmed …

CF 864 – Closed Friday December 31,2010, Saturday January 1, 2011 and of course on Sunday We will reopen Monday January 3, 2011 at 9:00a.m. Have a great weekend! Be safe especially if you plan on being on the road …

Thursday December 30, 2010 CrossFit 864 WOD Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. New Years Schedule Closed Friday and will open again on Monday January 3, 2011 at 9:00a.m. Aren’t you so glad that you have been working hard all year and …

CrossFit 864 WOD – 5:15a.m./9:00a.m. “No, it doesn’t ever get any easier. You wouldn’t want it to either.” -CrossFit Founder, Coach Glassman “TABATA” “Come to me, all you who are weary and burdened, and I will give you rest.” – …

CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15a.m./5:15p.m./6:15p.m. “Hansen” For time – Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups This is why we push hard on this workout – Because we are honoring a hero! Marine Staff …

CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m. Welcome back! Hope that Santa was good to you Warm up / Range of Motion – work DU’s, squats, hanging from pull-up bar stretch into your warm up along with your …

CrossFit 864 – Merry Christmas! “For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” …