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 …

Sunday January 17,2010

CrossFit 864 – Rest Day Have a great Sunday! Hope that you get plenty of family time in today! “[Life by the Spirit] So I say, live by the Spirit, and you will not gratify the desires of the sinful …

Saturday January 16, 2010

CrossFit 864 – 8:30a.m. “TEAM WOD” “[The Children of Abraham] To the Jews who had believed him, Jesus said, “If you hold to my teaching, you are really my disciples. Then you will know the truth, and the truth will …

Friday January 14,2010

CrossFit 864 – Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. CrossFit 864’s own “Hero Workout” named in honor of Fallen State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this …

Thursday January 14, 2010

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “WOD” 5 Rounds for time – using the same weight for all 3 exercises 10 – Renegade Rows (25/45) Dbell or Kettlebell (5 each side) 10 …

Wednesday January 13, 2010

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m.WOD Five rounds for time of: 50 Wall-ball shots (20/14 – 10’/8′ target) 25 Pull-ups   “Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves …