Friday July 2, 2010

CrossFit 864 WOD – 4:15p.m./*5:15p.m./6:15p.m. (*Childcare at this workout) Post your time on CrossFit 864 Facebook. Four rounds for time: 15 SDHP (95/65) 21 Kettlebell Swings (53/35) Run 400 meters Hydrate / Stretch / Refuel “For by the grace given …

Thursday July 1, 2010

CrossFit 864 WOD 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*Childcare at this time) 10 Rounds for time of: 10 Ring Rows 10 Dips 10 Sit-ups 10 Squats Hydrate / Stretch / Refuel Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is …

Wednesday June 30, 2010

CF 864-WOD 5:15a.m. / 9:00a.m. Reminder – you can’t hydrate if you only consume water during your workout. It is important that you drink water throughout the day and continue to drink it during and after your wod. This is …

Tuesday June 29, 2010

CrossFit 864 – WOD 5:15a.m. / *9:00a.m. / 4:15p.m. / *5:15p.m. / 6:15p.m. (*Childcare at this time) 2 Rounds of: 15 Deadlift (225/155) + two rounds of Cindy 15 Box Jumps (24/20) + two rounds of Cindy Hydrate / Stretch …

Monday June 28, 2010

CrossFit 864 WOD – *9:00a.m./4:15p.m./*5:15p.m./6:15p.m. * Childcare at designated time. Please remember the importance of proper hydration during workouts on these extremely hot days. Drink plenty of water prior to coming to the gym as well as during and after …

Sunday June 27, 2010 CF 864 -Rest Day “Do not seek revenge or bear a grudge against one of your people, but love your neighbor as yourself. I am the LORD.” Leviticus 19:18 “Spirit … has fifty times the strength …

Saturday June 26, 2010 CF 864 – 8:30a.m. WOD”FGB” 864 Style (w/o rower) The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which …

Friday June 25, 2010

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. 3 Rounds: 20 ground to shoulders (95/65) 20 knees to elbows 20 push-ups 200 meter run “But the Lord is faithful, and he will strengthen and protect you from the evil one.” – 2 Thessalonians …

Thursday June 24, 2010

CrossFit 864 WOD 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare available at this time) Watch the attached videos before the workout. Group Warm up / Range of Motion 5 Rounds for time: 50 Meter overhead walking lunge (45/25 plate) 21 Wall Ball Shots http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv …

Wednesday June 23, 2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. In an effort to maintain structure we ask that everyone start their workout at the scheduled times. This will allow for a proper group warm up and it will also help make sure …