Saturday October 10, 2009

CF- 864 Saturday – No workout at the gym today WOD today will be at Clinton High School Track Run will start at 8a.m. Run 5k (3.1 miles) to support the High School ROTC Program. Don’t forget to wear your …

Friday October 9, 2009

CF 864 – Today’s Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 19 of the “100 Burpee Challenge” “WOD” “Fran” 21-15-9 reps of: Thrusters (rx’d 95/65) Pull-ups “I, even I, am the LORD, and apart from me there is no savior. I have revealed and …

Thursday October 8, 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./6:30p.m. (assessment with Jay Long) *Please use the back entrance in the morning – the railroad track side. There is construction on the Main Street side and we will be unable to use the overhead door …

Wednesday, October 7 2009

CrossFit 864 – Today’s Schedule: 9:00a.m. Day 17 of the “100 Burpee Challenge” WOD AMRAP in 20 minutes: 5 Back Squats 7 Horizontal Rows (rings) 9 K2E (Knee to Elbow) 3-2-1-Go! “Trust in the LORD forever, for the LORD, the …

Tuesday October 6, 2009

CF 864 – Today’s Schedule: 9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m. Day 16 of the “100 Burpee Challenge” WOD 3 Rounds for time: 30 KBS (Kettlebell Swings) 30 Burpees 3.2.1. GO! “Seek the LORD while he may be found; call on him while he is …

Monday October 2, 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 15 of the “100 burpee challenge” WOD – “Annie” 50-40-30-20-10 reps for time: Double-unders Sit-ups Everyone who is arrogant in heart is an abomination to the LORD; be assured, he will not …

Sunday, October 4 2009

CrossFit 864 – Rest Day Hooyah! to all of you that came out and pushed through “Murph” on Saturday morning – you need a rest day! Day 14 of the “100 burpee challenge” Our only true hope! “[Praise to God …

Saturday October 3, 2009

CF 864 – WOD – 8:30a.m. “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. …

Friday October 2, 2009

CrossFit 864 – Today’s Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m. Burpee Challenge Day 12 WOD for time: 30-20-10 deadlifts (m 255/f 155) box jumps (m 24″/f 20″) burpees Current Spa West Specials for CrossFit 864 20% off hair service with Heidi 20% off 1 …

Thursday October 1, 2009

CrossFit 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./ 6:30p.m. (assessment with Jay Long) Day 11 of the “100 Burpee Challenge” “Cindy” AMRAP in 20 minutes: 5 pull ups 10 push ups 15 squats or “Mary” AMRAP in 20 mintues 5 hand …