Monday March 29,2010

CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want …

Saturday March 27, 2010

CrossFit 864 WOD – 8:30a.m. “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats “For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,” – …

Friday March 26,2010

CrossFit864 WOD Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. 1 Mile Run 50 Thrusters (45/75) 30 Pull-ups Abdominal exercise of your choice – 100 reps Stretch/Hydrate/Refuel/ If you finish your last rep of the wod and are in the car within 30 seconds you …

Thursday March 25, 2010

CrossFit 864 WOD Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 21-15-9 reps of: SDHP (115/75) Wall Ball Shots http://www.youtube.com/watch?v=BC_eRZW3p2A “For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” – Romans 6:23 “It is …

Wednesday March 24, 2010

CrossFit864 – 5:15a.m./9:00a.m. Strength WOD Floor Press 5-5-5-5-5 “Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.” – …

Tuesday March 23, 2010

CrossFit 864 5:15a.m./9:00a.m./4:15p.m./5;15p.m./6:15p.m. CrossFit Hero Workout “Danny” Rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the …

Monday March 22, 2010

CrossFit864 9:00a.m./4:15p.m./5:15p.m./6:15p.m. 4 rounds for time: 10 Deadlifts (165/225) 15 Burpees 200 Meter Run His head and hair were white like wool, as white as snow, and his eyes were like blazing fire. His feet were like bronze glowing in …

Sunday March 21, 2010

CF 864 – Rest Day Everyone should be quick to listen, slow to speak and slow to become angry for man’s anger does not bring about the righteous life that God desires. Therefore get rid of all moral filth and …

Saturday March 20, 2010

CF 864- 8:30a.m. WOD Team Workout (short one) “But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.” Galatians 5:22-23 The adventure you get is the …

Friday March 19, 2010

CF 864 – 4:15p.m./5:15p.m./6:15p.m. “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings 12 pull-ups “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with …