Saturday March 13, 2010

CF 864 – 8:30a.m. Team Workout “Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- …

Friday March 12, 2010

CrossFit 864 – 4:15p.m. / 5:15p.m. / 6:15p.m. WOD 4 rounds for time: 10 Dbell Squat Cleans 20 Burpees 30 Weighted Sit-ups (dbell locked out – one arm) “Know therefore that the LORD your God is God; he is the …

Thursday March 11, 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: 20 Back Extensions 15 KTE (Knee to Elbow) 10 One Arm Kettlebell Swings (5 each side) “But in your hearts set …

Wednesday March 10, 2010

CrossFit 864 – 5:15a.m. / 9:00a.m. 10 rounds for time: 135 pounds deadlift 15 reps 15 push ups “who has saved us and called us to a holy life—not because of anything we have done but because of his own …

Tuesday March 9, 2010

CrossFit 864 Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. WOD Shoulder Press 5-5-5-5-5 Push-Press 3-3-3-3-3 18-15-12 reps of: Pull-ups Wall Ball Shots (20/14) watch this before the workout today. http://www.youtube.com/watch?v=h6oQLMcTGTo http://www.youtube.com/watch?v=xLcntfkyXbM Praise be to the God …

Monday March 8, 2010

CrossFit 864 -9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Today’s WOD “Tabata” the following exercises: -Kettlebell Swings (53/35) -Burpees -Box Jumps (24/20) -Squats Complete all 8 of each exercise before moving to the next one. This equals a total of …

Sunday March 7, 2010

CrossFit 864 – REST DAY O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.” – Isaiah 25:1   If you do what …

Saturday March 6 TEAM WOD

CrossFit 864 – 8:30a.m. “TEAM WOD” “These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when …

Friday’s WOD

CrossFit 864 – Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. “Michael” 3 rounds for time: 800 meter run 50 Back Extensions 50 Sit-ups “Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for …

Thursday March 4, 2010 CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 20 Push-ups 1 Jumping Squats 19 Push-ups 2 Jumping Squats 18 Push-ups 3 Jumping Squats Continue until you reach 1 push-up and 20 jumping squats “3.2.1 Go – Thats all you …