September 3, 2009

CF864 WOD – Todays Schedule: 5:15am, 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm   AMRAP in 20 minutes “Nicole” 400 meter run max rep pull ups 1 Thessalonians 5:9-11 (New International Version) For God did not appoint us to suffer wrath but …

Wednesday September 2, 2009

CF 864 WOD- 9:00am only   Warm-up   3,2,1 Go! 5 rounds for time: 12 Push Press (135)(75) 20 Box Jumps (24)(16) Let me tell you what the WOD represents – it represents an advanced routine guaranteed to exceed over …

Tuesday September 1, 2009

WOD – 5:15am, 8:00am -assessment, 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm 10 rounds 10 walking lunges (each leg) 10 good mornings with weight 10 sit ups 3-2-1 GO! “Above all else, guard your heart, for it affects everything you do.” Proverbs …

Monday August 31,2009

Michelle and Jay Montgomery had a baby boy Sunday August 30,2009 at 2:35pm. 7lbs,15 oz. Glad they are doing great!   CF 864 WOD Schedule – 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm 3 rounds for time: Run 200 meters 20 KTE …

Sunday August 30, 2009

WOD – Rest Day “There is neither Jew nor Greek, slave nor free, male nor female, for you are all one in Christ Jesus.”- Galatians 3:28 “Nothing can stop the man with the right mental attitude from achieving his goal; …

Saturday August 29, 2009

WOD – 8:30AM CrossFit ‘Fight Gone Bad’ CF864 Style In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for …

Friday August 28,2009

WOD – 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm  (Note opening @ 4:00pm today just so you guys can get to the game on time) 5 Rounds 5 Man Makers  11 sit ups with weight  25 flutter kicks  3-2-1 GO!! “You will …

Thursday, August 27 2009

CF864 WOD – Today’s Schedule 5:15a.m. / 9:00a.m. / 12: 30p.m. (Heavy WOD w/ Jay Long) 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m. (scheduled assessments only – w/ Jay Long) CF 864 Warm-up (on white board)   21-15-9 …

Wednesday August 26, 2009

CF 864 WOD-9:00a.m. only   3 rounds of: 400 meter run 30 sit ups 15 box jumps 9 burpees 7 Curtis P’s Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165   There …

Tuesday, August 25 2009

CrossFit 864 WODToday’s schedule: 5:15a.m. 8:00 (scheduled assessments only – w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m. Dynamic range of motion warmup and pvc drills “Cindy”   AMRAP in 20 minutes of: 5 pull-ups 10 push-ups 15 squats God is our refuge …