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 …

Wednesday September 23, 2009

CF864 WOD – 9:00a.m. only   AMRAP 20 minutes: 5 – HSPU 7 – box jumps 9 – SDHP “Accept one another, then, just as Christ accepted you, in order to bring praise to God.” – Romans 15:7 “However beautiful …

Tuesday September 22, 2009

Gunny hanging out with CrossFit Greer after “R-21” CrossFit 864 – Today’s schedule: 5:15a.m., 9:00a.m., 4:30p.m., 5:00p.m, 5:30p.m, 6:00p.m   “WOD” For time: 50 pull ups 800 m run 50 push ups 400 m run 50 burpees 200 m run …

Monday, September 21, 2009

CF864 – Monday, September 21, 2009 Warm-up on white board WOD Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push as hard and heavy as you can go today! Finally, be strong in the Lord and in his mighty power. Put on …

Saturday, September 19, 2009

CF864 – Saturday 8:30a.m. Warm-up on whiteboard “Team Workout” 60 get-ups 120 step-ups on box w/ weight (75/45) 240 sandbag clean and press 360 kettlebell swings And this is my prayer: that your love may abound more and more in …

Friday September 18, 2009

  CF864 – Schedule for today: 4:00p.m., 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m. WOD “Tabata Something Else” Pull-ups Push-ups Sit-ups Squats The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an …

Thursday September 17, 2009

CF 864 WOD – 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. -scheduled assessment class only)   Warmup on the white board   10 rounds of “High-Lin” 10 walking lunges (each leg) 10 mountain climbers (military count) 10 burpees …

Tuesday, September 15, 2009

CF864 – WOD Today’s Schedule – 9:00a.m. only Warmup 200 meter run 15 Man-Makers 400 meter run 10 Man-Makers 800 meter run 5 Man-Makers Salvation is found in no one else, for there is no other name under heaven given …

Tuesday September 15,2009

  CF864 WOD – Today’s Schedule: 5:15a.m., 8:00a.m.- scheduled assessment only w/ J. Long), 9:00a.m., 4:30p.m, 5:00p.m., 5:30p.m., 6:00p.m.   WOD 4 rounds of: 15 SDHP 21 Box Jumps 30 Ab Mat Sit-Ups   So be careful how you live. …