Sunday, September 13, 2009

“R-21” CrossFit 864 Hero Workout CF864 – Rest Day WOW, What a great day! “THANK YOU” to everyone that came out and participated in the WOD today and a special thanks to all of the “CrossFit 864 crew” that worked …

Saturday, September 12, 2009

  CrossFit 864 WOD – Saturday, September 12, 2009 9:00a.m. / workout starts at 9:30a.m. lunch following the final workout “R-21”   Hero Workout “Alpha” (most difficult) 3 rounds of: 400 meter run 21 chest to bar pull-ups 21 kettlebell …

Friday September 11, 2009

CrossFit 864 WOD – Today’s schedule: 4:00p.m. (Opening early for the Laurens/Clinton Football game), 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m.   Make sure that you sign up if you plan on bringing something on Saturday or you can email me @ willy94@aol.com …

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 …