Monday February 22, 2010 CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD Complete the following for time: 100 jump ropes 90 squats 80 walking lunges (80 steps) 70 ab mat sit ups 60 push ups 50 push press (45 lbs) 40 pull ups …

Sunday February 21, 2010 CF 864 – Rest Day Friday and Saturday were two great days of strength and conditioning training and it was great to be able to take the wod outside…really looking forward to spring! Lot of motivation …

Friday February 19, 2010 CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m. “WOD”  200 x 25 For Time:  200 Meter Run 25 Jumping Air Squats  200 Meter Overhead Carry (45/25 plate)  25 Air Squats 200 Meter Farmers Walk  25 Tire Jumps/Step-ups  200 Meter Sandbag Run …

Thursday February 18, 2010 CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Helen” 3 Rounds for time:   400 meter run 1.5 pood KB Swing x 21 pull-ups x 12 “You don’t understand cardio until you’ve done Helen” -CrossFit Endurance “Who shall separate us …

Wednesday February 17, 2010 CrossFit 864 – 5:15a.m. / 9:00a.m. Strength   Back Squats 5-5-5-5-5 If anyone thinks he is something when he is nothing, he deceives himself. -Galatians 6:3 If you are aware of your weaknesses and are constantly …

Tuesday February 16, 2010 CrossFit 864 Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “864 WOD” AMRAP in 20 minutes 3 Man Makers 5 KTE 9 Squats “This is love: not that we loved God, but that he loved us and sent his Son as …

Monday February 15, 2010 CrossFit 864 – Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD jump rope – 250 then 21-15-9 reps of: Burpee Broad Jump Kettlebell Swing (53/35) then jump rope – 250 3-2-1-Go! Do nothing out of selfish ambition or vain conceit, …

Sunday February 14, 2010 CrossFit 864 – Rest Day “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.” – John 3:16 He that …

Saturday February 13, 2010 CrossFit 864 – Closed No Saturday Workout

Friday February 12, 2010

CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. “Chelsea” Each minute on the minute for 30 minutes complete the following: 5 Pull-ups 10 Push-ups 15 Squats Go Hard! The faster you finish each round the longer you get to rest before the …