Tuesday April 6, 2010

CrossFit 864 – WOD 5:15p.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD- For time: 100 Squats 50 Step walking lunge – plate overhead (45/25) 50 Floor wipers (135/95) 30 Burpees 20 Wall Ball Shots (20/14) 10 Dbell Squat Cleans (45/25) “For Christ’s love compels us, because …

Monday April 5, 2010

CrossFit864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Fran” 21-15-9 Thrusters Pull-ups Fran http://www.youtube.com/watch?v=IVBgKB4Gnsw “In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s grace” -Ephesians 1:7 “Nearly all men can stand adversity, but if …

Sunday April 4 2010

CrossFit864 – Rest Day “Easter Sunday” “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. -Mark 16:6 “I am the …

Friday April 2, 2010

CrossFit 864 – WOD Today’s Schedule: 9:00a.m. / 11:00a.m. (*Childcare at 9:00a.m. only) No Friday afternoon workout today. We will have a 8:30a.m. WOD on Saturday morning. “Tabata” Squats and Sit-ups NOT alternating. Squats (Bottom to Bottom) Abmat Sit-ups The …

Thursday April 1,2010

CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD- for time Run 5k 3.2.1. go! Be devoted to one another in brotherly love. Honor one another above yourselves. Romans 12:10 More faith, less fear. That’s what Jesus wants from us. Please note hours for Friday …

Wednesday March 31, 2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Warm-up: 400 Meter Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats 50 Jump Rope Strength   AMRAP in 15 minutes: 3 – Deadlifts (75% of 1 rep max) 5 – Push-ups 7 …

Tuesday March 30,2010

CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. This weeks warm-up: 400 Meter Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats 50 Jump Ropes Don’t complain – this is preparing you for next weeks warm-up…it will be harder. 3-2-1-Go! “Air Force” 2010 …

Monday March 29,2010

CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want …

Saturday March 27, 2010

CrossFit 864 WOD – 8:30a.m. “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats “For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,” – …

Friday March 26,2010

CrossFit864 WOD Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. 1 Mile Run 50 Thrusters (45/75) 30 Pull-ups Abdominal exercise of your choice – 100 reps Stretch/Hydrate/Refuel/ If you finish your last rep of the wod and are in the car within 30 seconds you …