Wednesday, January 27, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 5 rounds for time:   7 – Curtis P’s (65/95) 15 – Kettlebell Swings (35/53) 20 – Jumping Squats “For our struggle is not against flesh and blood, but against …

Wednesday January 27, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m. Strength Shoulder Press – 5,5,5,5,5 Push Press – 3,3,3,3,3 Stretch/Hydrate Skill work – target a weak area. “Humble yourselves before the Lord, and he will lift you up.” – James …

Tuesday January 26, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Diane”   21-15-9 rep for time: Deadlift – 225 lbs. Handstand Push-Ups 3-2-1-Go! Handstand Push-Up Variations http://www.youtube.com/watch?v=SnZs-Ld3U_c “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is …

Monday January 25, 2010

CrossFit864 – Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Complete 50 reps of the following for time: Rx’d = “Filthy Fifty” Jumping Pull-Ups Box Jumps – 24 inch box Walking Lunges – 50 Steps Push Press – 45 lbs. Back Extensions Kettlebell Swing – …

Saturday January 23, 2010

  CrossFit 864 – 8:30a.m. The only hi-tech mobile body fat testing lab on the planet will be at CrossFit 864 today. http://bodyfattest.com/ Reminder – you will need your swim suit if you are having your body fat tested. TEAM …

January 22,2010

CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. Warm up / Range of Motion 4 rounds of: 1 minute of air squats 30 seconds of rest 1 minute of push-ups 30 seconds of rest 1 minute of sit-ups 30 seconds of rest …

Thursday January 21, 2010

CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up / Range of Motion WOD 5 Rounds for Time: 15 Dbell Clean and Press (45/25) 30 AbMat Sit-Ups 50 Feet Overhead Walking Lunges (45/25 plate) weight must be locked out overhead – …

Wednesday January 20, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. Deadlift 5-5-5-5-5 then: Metcon Farmers Walk – 50 Feet 10 Burpees Farmers Walk – 50 Feet 9 Burpees Continue until you reach 1 Burpeee “So in everything, do …

Tuesday January 19, 2010

CF 864 – Today’s schedule 5:15a.m/9:15a.m./4:15p.m./5:15p.m./6:15p.m. For time 21-15-9 reps of: Kettlebell Swings (53/35) Pull-Ups 200 Meter Run – Between each round “No temptation has seized you except what is common to man. And God is faithful; he will not …

Monday January 18, 2010

CrossFit 864 – Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Kelly” Five Rounds for Time: Run 400 meters 30 Box Jumps – 24 inch Box 30 Wall Ball Shots – 20 Pound Ball “Do everything without complaining or arguing, so that you may become …