Thursday August 20,2009

CF 864 WOD – Today’s schedule 3,2,1 Go! 5:15 am, 9:00 am, 12:30 pm (Heavy workout only), 4:30 pm, 5:00 pm, 5:30pm, 6:00 pm 6:30 pm (scheduled assessments – meet w/ Jay Long after last group)   Tabata intervals of …

Wednesday August 19, 2009

CF 864 WOD- 9:00am   5 Rounds for time: 20 Yard Bear Crawl – Crawl 10 yards turn and crawl back 10 yards 5 Deadlifts 20 Yard Walking Lunges – with kettlebell between legs on each rep 3,2,1 Go! “There …

Tuesday August 17, 2009

CF 864 WOD- 5:15 am, 8:00am assessment, 9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm – Squat Clinic 5:30pm   Dynamic Range of Motion / CF864 warm-up on the white board “Buster” AMRAP in 15 minutes 7 Thrusters (rx’d 65/95) 7 Burpees …

Monday August 17, 2009

WOD- 9:00 am, 12:30pm heavy, 4:30pm, 5:00pm, 5:30pm, 6:00pm   Helen 3 rounds 400 meter run or walk 21 KBS 12 pull ups or ring rows Less than 2 weeks 3 rounds 400 meter run or walk 12 KBS 6 …

Sunday August 16, 2009

WOD – Rest Day!   Way to push Michael out today. You guys rock! Look forward to a great new week. Enjoy your rest day! Reminder Jay M. will be doing the squat clinic Tuesday August 18, 2009 @ 5:30pm. …

Saturday August 15, 2009

WOD- 8:30 am Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.) 3 rounds 800 meter run 50 good morning with weight (or back ext.) 50 ab mat sit …

FRIDAY August 14, 2009

WOD – 4:00 pm (early class just for you Red Devil fans that need to get to the game on time!) 4:30pm, 5:00pm, 5:30pm, and 6:00pm – groups will start every half hour. Please arrive early enough to warm up …

Thursday August 13, 2009

CF864 WOD- 5:15 am, 9:00 am,12:30 pm heavy, 4:30pm, 5:00 pm, 5:30pm, 6:00 pm , and 6:30pm – fitness assessment class (only) Hydrate! before, during and after WOD! How hard are you willing to work today? Black Jack! 3,2,1 Go! …

Wednesday, August 12, 2009

August 12, 2009 Thumbs up to all of you that have turned out for the WOD’s in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these …

Tuesday, August 11, 2009

WOD CrossFit 864 – 3,2,1 Go! and then go again!Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. – group training will start at these times. Please arrive in …