Friday February 5, 2010 CrossFit 864 – Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. 5 Rounds for time of: 275lbs./185lbs. Deadlift – 5 reps Burpees – 10 reps   Stretch / Hydrate / Skill Work This workout is from the …

Thursday February 4, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Michael”   3 rounds for time: Run 800 meters 50 Back Extensions 50 Sit-ups “But I will sing of your strength, in …

Wednesday February 3, 2010 CrossFit 864 – 5:15a.m. / 9:00a.m. Strength Back Squats 5-5-5-5-5 reps Skill work / Abdominal work / Stretch / Rehydrate “However, as it is written: “No eye has seen, no ear has heard, no mind has …

Tuesday February 2, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Cindy”   AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats The LORD our God, the LORD is one. Love the …

Monday February 1, 2010 CrossFit 864 – Today’s Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. 21-15-9 reps of: Kettlebell Swings (53/35) SDHP (95/65) Box Jumps (24/20) “You are forgiving and good, O Lord, abounding in love to all who …

Sunday January 31, 2010 CrossFit 864 – REST DAY “Be completely humble and gentle; be patient, bearing with one another in love.” – Ephesians 4:2 The real glory is being knocked to your knees and then coming back. That’s real …

Saturday January 30, 2010 CrossFit864 – Saturday update Everyone is being encouraged not to be on the roads this morning unless it is absolutely necessary so we will not have a Saturday workout. Ice on the roadways can be very …

Saturday January 30, 2010 CrossFit 864 – 8:30a.m. “TEAM WOD” In the event of inclement weather on Saturday morning we will not open. We do not want to take any chances on the roads…it’s not worth the risk. We will …

Friday January 29, 2010 CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. WOD – “Alternating Tabata”   #1 Kettlebell Swings (35/53) Burpees 20 seconds of swings, 10 second rest, 20 seconds of burpees – 8 of each exercise. #2 Squats Mountain Climbers …

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 …