Thursday, September 10, 2009

CrossFit 864 WOD Todays Schedule 5:15a.m./9:00a.m./4:30p.m./5:00p.m. 5:30p.m./6:00p.m./6:30p.m. assessment only class Warm-up “Fran” 21-15-9 reps for time Thrusters (95/65) Pullups Yes, Fran is showing up at CrossFit 864 on Thursday…gotta love her! Fran is a short but VERY intense workout. Do …

Wednesday September 9, 2009

CrossFit 864 WOD – Today’s Schedule 9:00a.m. group Dynamic Range of Motion Warm-up on white board AMRAP in 20 minutes 7 KB swings 7 Sit-ups (weighted) 7 Push-ups Thanks again for all of your prayers, kind words and acts of …

Tuesday September 8, 2009

CF 864 WOD – 5:15am, 9:00am only We will be closed Tuesday afternoon due to my father’s funeral. Thanks for all your prayers and kind words.   We challenge the afternoon group to do a 5k. You can leave from …

Monday, September 7, 2009

CrossFit 864 – Closed Monday for Labor Day Tuesday, September 8, 2009 – schedule 5:15 a.m. and 9:00 a.m. only – we will be closed Tuesday afternoon. If you were not aware Janice’s dad passed away on Saturday afternoon. The …

Sunday September 6,2009

wod- Rest Day   Monday September 7, 2009 Labor Day Closed John 3:17 (New International Version) 17For God did not send his Son into the world to condemn the world, but to save the world through him.

Friday September 4, 2009

CF864 WOD – 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm Curtis P’S 10–9-8-7-6-5-4-3-2-1 Push ups 1-2-3-4-5-6-7-8-9-10   3-2-1 GO!

September 3, 2009

CF864 WOD – Todays Schedule: 5:15am, 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm   AMRAP in 20 minutes “Nicole” 400 meter run max rep pull ups 1 Thessalonians 5:9-11 (New International Version) For God did not appoint us to suffer wrath but …

Wednesday September 2, 2009

CF 864 WOD- 9:00am only   Warm-up   3,2,1 Go! 5 rounds for time: 12 Push Press (135)(75) 20 Box Jumps (24)(16) Let me tell you what the WOD represents – it represents an advanced routine guaranteed to exceed over …

Tuesday September 1, 2009

WOD – 5:15am, 8:00am -assessment, 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm 10 rounds 10 walking lunges (each leg) 10 good mornings with weight 10 sit ups 3-2-1 GO! “Above all else, guard your heart, for it affects everything you do.” Proverbs …

Monday August 31,2009

Michelle and Jay Montgomery had a baby boy Sunday August 30,2009 at 2:35pm. 7lbs,15 oz. Glad they are doing great!   CF 864 WOD Schedule – 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm 3 rounds for time: Run 200 meters 20 KTE …