CrossFit 864 – WOD 5:15a.m. / *9:00a.m. / 4:15p.m. / *5:15p.m. / 6:15p.m. (*Childcare at this time) 2 Rounds of: 15 Deadlift (225/155) + two rounds of Cindy 15 Box Jumps (24/20) + two rounds of Cindy Hydrate / Stretch …

CrossFit 864 WOD – *9:00a.m./4:15p.m./*5:15p.m./6:15p.m. * Childcare at designated time. Please remember the importance of proper hydration during workouts on these extremely hot days. Drink plenty of water prior to coming to the gym as well as during and after …

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. 3 Rounds: 20 ground to shoulders (95/65) 20 knees to elbows 20 push-ups 200 meter run “But the Lord is faithful, and he will strengthen and protect you from the evil one.” – 2 Thessalonians …

CrossFit 864 WOD 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare available at this time) Watch the attached videos before the workout. Group Warm up / Range of Motion 5 Rounds for time: 50 Meter overhead walking lunge (45/25 plate) 21 Wall Ball Shots http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv …

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. In an effort to maintain structure we ask that everyone start their workout at the scheduled times. This will allow for a proper group warm up and it will also help make sure …

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Warm-up / Range of Motion 9 Rounds of: 5 Burpee/Box Jumps 5 Swings – each side (Kbell or Dbell) finish with 100 Abmat Sit-ups Hydrate / Stretch …

CrossFit 864 – WOD 9:00 am / 4:15 pm / 5:15 pm / 6:15 pm “Nancy” 5 Rounds for time: 400 Meter Run Overhead Squat – 95 lbs. x 15 For what will it profit a man if he gains …

CrossFit 864 – REST DAY “Happy Fathers Day” As a father has compassion on his children, so the LORD has compassion on those who fear him. But from everlasting to everlasting the LORD’s love is with those who fear him, …

CrossFit 864 – WOD at 8:30a.m. Great job to all of you came came out and pushed through the “Charleston 9” Hero Workout on Friday! It was a tough WOD and you pushed through it with a lot of honor …

CrossFit 864 WOD – 4:15p.m./5:15p/6:15p.m. Hydrate! Drink a lot of water today. “Charleston 9” 9 Rounds for time: 9 Rope Pull-ups 6 Hand Stand Push Ups 9 30″ Box Jumps 6 Toes to Bar 3 275 pound Deadlifts June 18th …