Saturday October 17, 2009

WOD- CrossFit 864 Going to CF Greer for their Grand Opening! Leaving the gym (CF864) at 7:30a.m. if you want to follow along. If you plan on going please call Janice or Jay. Day 27 of the “100 Day Burpee …

Friday October 16, 2009

CrossFit 864 – Today’s Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Please let us know if you are planning on going to CrossFit Greers Grand Opening on Saturday. This will be the Saturday CF864 WOD. Day 26 of the “100 Burpee Challenge” WOD For Time …

Thursday October 15,2009

CF -864 Today’s schedule 5:15a.m./9:00a.m./12:30p.m. (heavy) 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 25 of the 100 day burpee challenge! “Helen” 3 rounds For time: Run 400 meters 1.5 pood kettlebell swing x 21 Pull-ups x 12 3-2-1 go! The Saturday WOD (10-17-09) will be …

Wednesday October 14, 2009

CF-864 Today’s schedule 9:00a.m. Day 24 of the “100 Burpee Challenge” WOD For Time: 100 Back Squats – every minute do 5 burpees (Rx’d M 135-155 / W 65-85) 3-2-1 GO! Saturday, October 17 we will take our Saturday morning …

Tuesday, October 13, 2009

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. WOD “Michael” 3 rounds for time: 800 meter run 50 AbMat Sit-ups 50 Good mornings with weight 3-2-1- Go! Blessed is the man who …

Monday October 12, 2009

CF – 864 Today’s Schedule: 9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 22 of the “100 Burpee Challenge” WOD walking lunge 100 ft. 21 pull ups 21 sit ups walking lunge 100 ft. 18 pull ups 18 sit ups walking lunge 100 ft. 15 pull …

Sunday October 11, 2009

CF- 864 Rest Day Day 21 of the “100 burpee challenge” “Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man’s heart, but it is the LORD’s purpose that …

Saturday October 10, 2009

CF- 864 Saturday – No workout at the gym today WOD today will be at Clinton High School Track Run will start at 8a.m. Run 5k (3.1 miles) to support the High School ROTC Program. Don’t forget to wear your …

Friday October 9, 2009

CF 864 – Today’s Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 19 of the “100 Burpee Challenge” “WOD” “Fran” 21-15-9 reps of: Thrusters (rx’d 95/65) Pull-ups “I, even I, am the LORD, and apart from me there is no savior. I have revealed and …

Thursday October 8, 2009

CF 864- Today’s schedule 5:15a.m/9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m./6:30p.m. (assessment with Jay Long) *Please use the back entrance in the morning – the railroad track side. There is construction on the Main Street side and we will be unable to use the overhead door …