Saturday October 3, 2009

CF 864 – WOD – 8:30a.m. “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. …

Friday October 2, 2009

CrossFit 864 – Today’s Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Burpee Challenge Day 12 WOD for time: 30-20-10 deadlifts (m 255/f 155) box jumps (m 24″/f 20″) burpees Current Spa West Specials for CrossFit 864 20% off hair service with Heidi 20% off 1 …

Thursday October 1, 2009

CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./12:30p.m. (heavy)/4:30p.m./5:00p.m./5:30p.m/6:00p.m./ 6:30p.m. (assessment with Jay Long) Day 11 of the “100 Burpee Challenge” “Cindy” AMRAP in 20 minutes: 5 pull ups 10 push ups 15 squats or “Mary” AMRAP in 20 mintues 5 hand …

Wednesday September 30, 2009

CF 864 – WOD- 9a.m. only Day 10 of the “100 burpee challenge” Overhead walking lunges with dbells -50 Abmat sit-ups Lunge with weight between legs on each lunge -100 flutter kicks Bear crawls -100 mountain climbers farmers walk with …

Tuesday September 29, 2009

CrossFit 864 – Today’s Schedule: 5:15a.m./8:00a.m. – scheduled assessments with Jay L. / 9:00a.m./ 4:30p.m./5:00p.m./5:30p.m./ 6:00p.m. Day 9 for the “100 burpee challenge” Make Gunny proud!  WOD – For Time: 400 meter run 200 KBS (Kettlebell Swing) 400 meter run …

Monday September 28, 2009

CrossFit 864 – Today’s Schedule: 9:00a.m./12:30p.m (heavy only)/4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 8 of the “100 burpee challenge” Dynamic Range of Motion Work Warmup on white board WOD Run 1 mile 50 Thrusters (75/45) 50 Horizontal Rows (on rings) “But seek first his …

Sunday, September 27 2009

CrossFit 864 – Rest Day Day 7 of the “100 burpee challenge” Great job to all of you that came out and pushed through Fight Gone Bad on Saturday morning! We hope that all of you have a great Sunday …

Saturday, September 26, 2009

CrossFit 864 – Today’s Schedule: 8:30a.m. workout 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 – September 25, 2009

CF864 – Today’s schedule: 4:00p.m / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.   Day 5 of the burpee challenge! Do those 5 burpees!   Warm-up   WOD for time: 50 KBS 10 AbMat Sit-ups 40 KBS 20 AbMat Sit-ups …

Thursday September 24, 2009

CF864 – Today’s schedule: 5:15a.m. / 9:00a.m. / 12:30p.m.(heavy wod) / 4:30p.m. / 5;00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m.(assessment only – J. Long)   Day 4 of the “100 Burpee Challenge”   Warmup – on whiteboard   WOD -800 …