Thursday July 30,2009

WOD- 6:30am, 9am, 4:30pm, 5pm, 5:30pm, 6pm   400 meter run 50 flutter kicks 400 meter run 50 sit ups 400 meter run 50 good mornings with weight 400 meter run 50 overhead squats 3-2-1 Go! Sorry about the post …

Monday July 27, 2009

Times for Monday sessions are 9am 12pm 12:30pm (heavy) 4:30pm 5pm 5:30pm 6pm   3-2-1 Go! “[By Faith] Now faith is being sure of what we hope for and certain of what we do not see.”- Hebrews 11:1

Sunday July 26, 2009

WOD- Rest Day   Great job to everyone who came out today for the Team workout. You all did a great job! Look forward to seeing you all next week. Be the change that you want the world to see.

WOD 10 Rounds 5 Burpee Box Jumps 10 Push Press Check out www.golaurens.com – the following CrossFit Kids photo is on the front page. What a great week of “Forging Future Fitness” and thank you for letting us spend this time …

July 23, 2009

3 Rounds 400 Meter Run 21 KBS 12 Pull Up   3-2-1 Go!

Wednesday July 22, 2009

5 Rounds 30 Glute Ham Sit Ups / Or Ab Mat sit ups 25 Back ext. or Good morning with weight   3-2-1 Go! Don’t let what you cannot do interfere with what you can do.

Tuesday July 21, 2009

AMRAP in 20 minutes15 Thruster (RX’d wt. 65/45) 12 SDHP 3-2- 1 Go. I can do everything through him who gives me strength. Philippians 4:13 Kids Camp went great today! Looking forward to tomorrow’s camp!

WOD – Monday, July 20, 2009

See Gunnys Blog CrossFit 864 WOD   “Dirty Thirty” Run 800 meters 30 box jumps 30 push-ups 30 kb swings 30 Sit-ups – with weight 30 good mornings – with weight 30 squats 30 walking lunges 30 burpees Run 800 …