CF 864 9:00a.m./4:15p.m./5:15p.m./6:15p.m. *Start your warm up (on whiteboard) when you arrive. All workouts will start at the scheduled time and all workouts will start together as a group. If you arrive early this is a good time to do …
Sunday September 12, 2010
CrossFit 864 – Rest Day “I lift up my eyes to the hills— where does my help come from? My help comes from the LORD, the Maker of heaven and earth.” – Psalm 121:1-2 Courage is not simply one of …
Friday September 10, 2010
CF 864 4:15p.m./5:15p.m./6:15p.m. Check out CrossFit 864 on Facebook. Post your Paleo recipes on Paleo 864 Facebook. Warm up posted on whiteboard WOD – For time 21-15-9 reps of: Front Squats (135/95) Ring Push-ups Chest to Bar Pull-ups Scaled/modified version …
Thursday September 9, 2010
CF 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Check out CrossFit 864 on Facebook WOD “My Legs Are On Fire” Tabata Squats – Bottom to Bottom Rest 2 minutes Max rep push-ups in 2 minutes Rest 2 minutes Tabata Squats (Not bottom to bottom. Rest …
Wednesday September 8, 2010
CrossFit 864 WOD 5:15a.m. / 9:00a.m. Post on CrossFit 864 Facebook For time complete the following: Run 200 meters 40 SDHP (95/65) 40 Sit-ups Run 400 meters 30 SDHP 30 Sit-ups Run 800 meters 20 SDHP 20 Sit-ups Run 400 …
Tuesday September 7, 2010
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit 864 Facebook. WOD for time: “FRAN” 21-15-9 Thrusters (95/65) Pull ups Feeling strong? Challenge WOD for the Beast! “FAT FRAN” 21-15-9 Thrusters (135 pound) barbell 45 Pound Weighted Pull-ups The following …
Saturday September 4, 2010
CrossFit 864 – 8:30a.m. – Team Workout Post your workout on CrossFit 864 Facebook “This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is best for …
Friday September 3, 2010
CF 864 – 4:15p.m./5:15p.m./6:15p.m. Post your workout on CrossFit 864 Facebook Start your warm up when you arrive – posted on the whiteboard Spend 10-15 minutes on warm up. In order to keep things on schedule we will make every …
Thursday September 2, 2010
CF 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit864 Facebook For time – complete the following 30-25-20-15-10 rounds of: Burpees Box Jumps(24/20) Toes to Bar FORM/FROM (Full Range of Motion) on ALL reps – not just some of them. If you …
Wednesday September 1, 2010
CF 864 – 5:15a.m./9:00a.m. Post your time on CrossFit 864 Facebook New warm up posted on the whiteboard. Start warming up on your own when you arrive. Work on some light weight ground to overhead during your warm up today. …