Tuesday October 20, 2009

CF-864 Today’s Schedule: 5:15a.m./8:00a.m. assessment class with Jay L./9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m. Great job on the deadlifts and handstand push-ups! Day 30 of the “100 day burpee challenge” WOD AMRAP in 25 minutes: 10 step-ups 10 mountain climber 10 burpees 3.2.1. Go! “Delight …

Monday October 19,2009

CF 864- Today’s schedule 9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 29 of the 100 day burpee challenge Diane 21-15-9 Deadlifts (225 pound) Handstand push ups / Or ring push ups Wait for the LORD; be strong and take heart and wait for the LORD.”- …

Sunday October 18,2009

CF-864 – Rest Day Day 28 of the “100 day burpee challenge” Did you run a 5k today? What motivates you? What are your goals? “The LORD confides in those who fear him; he makes his covenant known to them. …

Saturday October 17, 2009

WOD- CrossFit 864 Going to CF Greer for their Grand Opening! Leaving the gym (CF864) at 7:30a.m. if you want to follow along. If you plan on going please call Janice or Jay. Day 27 of the “100 Day Burpee …

Friday October 16, 2009

CrossFit 864 – Today’s Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Please let us know if you are planning on going to CrossFit Greers Grand Opening on Saturday. This will be the Saturday CF864 WOD. Day 26 of the “100 Burpee Challenge” WOD For Time …

Thursday October 15,2009

CF -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. Day 25 of the 100 day burpee challenge! “Helen” 3 rounds For time: Run 400 meters 1.5 pood kettlebell swing x 21 Pull-ups x 12 3-2-1 go! The Saturday WOD (10-17-09) will be …

Wednesday October 14, 2009

CF-864 Today’s schedule 9:00a.m. Day 24 of the “100 Burpee Challenge” WOD For Time: 100 Back Squats – every minute do 5 burpees (Rx’d M 135-155 / W 65-85) 3-2-1 GO! Saturday, October 17 we will take our Saturday morning …

Tuesday, October 13, 2009

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. WOD “Michael” 3 rounds for time: 800 meter run 50 AbMat Sit-ups 50 Good mornings with weight 3-2-1- Go! Blessed is the man who …

Monday October 12, 2009

CF – 864 Today’s Schedule: 9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 22 of the “100 Burpee Challenge” WOD walking lunge 100 ft. 21 pull ups 21 sit ups walking lunge 100 ft. 18 pull ups 18 sit ups walking lunge 100 ft. 15 pull …

Sunday October 11, 2009

CF- 864 Rest Day Day 21 of the “100 burpee challenge” “Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man’s heart, but it is the LORD’s purpose that …