Saturday November 21, 2009

CF 864 Today’s schedule: 8:30a.m. Day 62 of the “100 day burpee challenge” Saturday morning “TEAM WORKOUT” He must become greater; I must become less. John 3:30 In attempts to improve your character, know what is in your power and …

Friday, November 20, 2009

CrossFit 864 – Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. Day 61 of the “100 Burpee Challenge” “WOD” 150 Push-ups for time Check out the following CrossFit Journal article on Pushups. http://www.crossfit.com/journal/library/07_03_Pushups.pdf *Every time you stop and rest with your …

Thursday, November 19, 2009

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Day 60 of the “100 Burpee Challenge” “WOD” AMRAP in 20 minutes: 3 – Man-Makers 5 – KTE (knee to elbow) 9 – Squats Everyone who …

Wednesday November 17, 2009

CF 864 Today’s schedule 5:15a.m./9:00a.m. Day 59 of the “100 burpee challenge” Warm-up (on whiteboard) Double alternating tabata: Deadlifts (225/135) Box Jumps (24/20) You, my brothers, were called to be free. But do not use your freedom to indulge the …

Tuesday, November 17, 2009

CrossFit 864 – Today’s Schedule: 5:15a.m. / 8:00a.m. (scheduled assesment only) / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:16p.m. Day 58 of the “100 Burpee Challenge” “Eva” 5 Rounds for Time: 800 meter run 30 reps – 2 pood KB …

Monday, November 16, 2009

CrossFit 864 Today’s Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Day 57 of the “100 Burpee Challenge” Group Warm-up -dynamic range of motion -weekly warm-up (on whiteboard) “WOD” AMRAP in 25 minutes: 10 step-ups (on box) 10 AbMat sit-ups …

Sunday November 15, 2009

CF 864 – Rest Day Day 56 of the “100 burpee challenge.” Great job on all who came out for the Tim Mann Fundraiser. Fight Gone Bad was great. Thank you all for your help and for keeping score for …

Saturday, November 14, 2009

CrossFit864 Today’s WOD – 8:30a.m. This is for everyone! If you normally do the Saturday wod then plan on coming. We are doing the workout as a fundraiser for Tim Mann and trying to help even in a small way …

Friday November 13, 2009

CF -864 Today’s schedule: 4:15p.m./5:15p.m./6:15p.m. Day 54 of the “100 burpee challenge” “Running Jackie” 1 Mile Run 50 Thrusters (45 pounds) 30 Pull Ups 3-2-1 GO! “For this reason, since the day we heard about you, we have not stopped …

Thursday, November 12, 2009

CrossFit 864 Today’s schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “WOD” Tabata Mash up: Alternating Tabata sets of – 20 seconds of push-ups 10 seconds of rest 20 seconds of squats and repeat for a total of 8 – 20 second cycles of each exercise. …