Saturday January 30, 2010 CrossFit864 – Saturday update Everyone is being encouraged not to be on the roads this morning unless it is absolutely necessary so we will not have a Saturday workout. Ice on the roadways can be very …

Saturday January 30, 2010 CrossFit 864 – 8:30a.m. “TEAM WOD” In the event of inclement weather on Saturday morning we will not open. We do not want to take any chances on the roads…it’s not worth the risk. We will …

Friday January 29, 2010 CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. WOD – “Alternating Tabata”   #1 Kettlebell Swings (35/53) Burpees 20 seconds of swings, 10 second rest, 20 seconds of burpees – 8 of each exercise. #2 Squats Mountain Climbers …

Wednesday, January 27, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 5 rounds for time:   7 – Curtis P’s (65/95) 15 – Kettlebell Swings (35/53) 20 – Jumping Squats “For our struggle is not against flesh and blood, but against …

Wednesday January 27, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m. Strength Shoulder Press – 5,5,5,5,5 Push Press – 3,3,3,3,3 Stretch/Hydrate Skill work – target a weak area. “Humble yourselves before the Lord, and he will lift you up.” – James …

Tuesday January 26, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Diane”   21-15-9 rep for time: Deadlift – 225 lbs. Handstand Push-Ups 3-2-1-Go! Handstand Push-Up Variations http://www.youtube.com/watch?v=SnZs-Ld3U_c “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is …

Monday January 25, 2010

CrossFit864 – Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Complete 50 reps of the following for time: Rx’d = “Filthy Fifty” Jumping Pull-Ups Box Jumps – 24 inch box Walking Lunges – 50 Steps Push Press – 45 lbs. Back Extensions Kettlebell Swing – …

Saturday January 23, 2010

  CrossFit 864 – 8:30a.m. The only hi-tech mobile body fat testing lab on the planet will be at CrossFit 864 today. http://bodyfattest.com/ Reminder – you will need your swim suit if you are having your body fat tested. TEAM …

January 22,2010

CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. Warm up / Range of Motion 4 rounds of: 1 minute of air squats 30 seconds of rest 1 minute of push-ups 30 seconds of rest 1 minute of sit-ups 30 seconds of rest …

Thursday January 21, 2010

CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up / Range of Motion WOD 5 Rounds for Time: 15 Dbell Clean and Press (45/25) 30 AbMat Sit-Ups 50 Feet Overhead Walking Lunges (45/25 plate) weight must be locked out overhead – …