CrossFit 864 WOD 21-15-9 Front Squats Kettlebell Swings 100 single under jumps ropes after the first round 100 jumping jacks after the second round 100 flutter kicks after the last round 3,2,1 Go! Commit to the LORD whatever you do, …
Monday August 17, 2009
WOD- 9:00 am, 12:30pm heavy, 4:30pm, 5:00pm, 5:30pm, 6:00pm Helen 3 rounds 400 meter run or walk 21 KBS 12 pull ups or ring rows Less than 2 weeks 3 rounds 400 meter run or walk 12 KBS 6 …
Sunday August 16, 2009
WOD – Rest Day! Way to push Michael out today. You guys rock! Look forward to a great new week. Enjoy your rest day! Reminder Jay M. will be doing the squat clinic Tuesday August 18, 2009 @ 5:30pm. …
Saturday August 15, 2009
WOD- 8:30 am Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.) 3 rounds 800 meter run 50 good morning with weight (or back ext.) 50 ab mat sit …
Thursday August 13, 2009
CF864 WOD- 5:15 am, 9:00 am,12:30 pm heavy, 4:30pm, 5:00 pm, 5:30pm, 6:00 pm , and 6:30pm – fitness assessment class (only) Hydrate! before, during and after WOD! How hard are you willing to work today? Black Jack! 3,2,1 Go! …
Tuesday, August 11, 2009
WOD CrossFit 864 – 3,2,1 Go! and then go again!Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. – group training will start at these times. Please arrive in …
Monday August 10,2009
1 mile run/walk 45lb thrusters 50 reps 30 pull ups or ring rows Less than 1 month 800 meter run/walk Thrusters 25 reps 15 pull ups or ring rows 3-2-1 go! “Twenty years from now you will be more disappointed …
Saturday August 8, 2009
This is “Honor a Hero” month at CrossFit 864 and we will have a CrossFit HQ Hero WOD every Saturday during the month of August. This is our way of saying thank you to the men and women who have …
Friday August 7, 2009
WOD- 4:30pm, 5:00pm, 5:30pm, 6:00pm5 Rounds 5 Thrusters (M-135#/F-85#) 10 Box Jump (Revised should just be box jumps) For time. All your words are true; all your righteous laws are eternal.”- Psalm 119:160 “The man who can drive himself further …
Tuesday August 4, 2009
5:15am, 9am, 4:30pm,5pm,5:30pm, & 6pm 6 rounds for time: 6 burpees 6 deadlifts 6 broad jumps 6 kbs 66 jump rope or 6 double unders 6 squats 3-2-1 Go. 8 am assessment class please call if you would like more …