Monday April 19, 2010

CF 864- 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Gunny” 5 rounds for time: 800 meter run 25 burpees 25 AbMat sit-ups “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will …

Sunday April 18, 2010

CF864 – REST DAY Great job to all of the CrossFitters that came out for the 5k on Saturday! Post your times on CrossFit 864 Facebook. Did you PR? “[Christ the Wisdom and Power of God] For the message of …

Saturday April 17, 2010

CrossFit 864 – WOD 5k Run -The run starts at 8:30a.m. -Run starts at Suntrust Bank in Laurens -Race number/t-shirt pick-up between 7:30a.m.-8:15a.m. Saturday morning -You can register the morning of the run between 7:30a.m.-8:15a.m. -Please do not park in …

Friday April 16, 2010

CrossFit 864 – WOD Today’s Schedule – 4:15p.m./*5:15p.m./6:15p.m. (* childcare at this time) See warm-up on whiteboard AMRAP in 20 minutes: 10 Kettlebell Swings (35/53) 15 Abmat Sit-ups Farmers Walk (length of the gym w/ heavy dbell or kbell) “This …

Thursday April 15, 2010

CF 864- 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare available – 9:00a.m. & 5:15p.m.) WOD for time: “Daniel” 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups CrossFit Hero Workout- Dedicated …

Wednesday April 14, 2010

CF 864- WOD 5:15a.m./9:00a.m. For time: 21-15-9 Front Squats (75 % of body weight) Box Jumps (20/24) Hydrate/Stretch/Refuel Skill Work – Pick a weakness and spend 5 minutes working on it after the workout. Pull-ups, Squats (can you get to …

Tuesday April 13, 2010

CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 10 Ground to Overhead (115/65) 2 Burpees 9 Ground to Overhead (115/65) 4 Burpees 8 Ground to Overhead (115/65) 6 Burpees 7 Ground to Overhead (115/65) 8 Burpees 6 Ground to Overhead (115/65) 10 Burpees …

Monday April 12, 2010

CrossFit 864 – WOD Todays Schedule – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warmup For Time: 1 Mile Run 5 rounds of: 21 KB Swings (35/53) 21 Push-up 1 Mile Run Hydrate/Stretch/Refuel “He himself bore our sins in his body on the tree, so that …

CrossFit 864 – REST DAY “You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous man, though for a good man someone might possibly dare …

Saturday April 10,2010

CF 864 – 8:30a.m. WOD Team Workout “The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at …