Tuesday August 4, 2009

5:15am, 9am, 4:30pm,5pm,5:30pm, & 6pm 6 rounds for time: 6 burpees 6 deadlifts 6 broad jumps 6 kbs 66 jump rope or 6 double unders 6 squats 3-2-1 Go. 8 am assessment class please call if you would like more …

Monday, August 3, 2009

CrossFit 864 WOD   warm-up: dynamic range of motion / CF864 warmup on board Shoulder Press 3 – 3 – 3 – 3 Push Press 5 – 5 – 5 – 5 AMRAP in 12 minutes of: 12 Box Jumps …

Sunday, August 2, 2009

CrossFit 864 Rest Day Hope that everyone had a great day and was able to get plenty of rest – most of you needed it from a great week of hard wod’s, especially those of you that did the Saturday …

Saturday August 1, 2009

WOD- 8:30 am at CrossFit 864   Team WOD (2 person teams) Each team member must complete both the exercise and the run before advancing to the next exercise. The 200 meter run and lunges will be behind the gym …

Friday July 31, 2009

Classes are 4:30pm, 5pm, 5:30pm and 6pm   Looking forward to seeing you for a great Friday WOD!

Thursday July 30,2009

WOD- 6:30am, 9am, 4:30pm, 5pm, 5:30pm, 6pm   400 meter run 50 flutter kicks 400 meter run 50 sit ups 400 meter run 50 good mornings with weight 400 meter run 50 overhead squats 3-2-1 Go! Sorry about the post …

Monday July 27, 2009

Times for Monday sessions are 9am 12pm 12:30pm (heavy) 4:30pm 5pm 5:30pm 6pm   3-2-1 Go! “[By Faith] Now faith is being sure of what we hope for and certain of what we do not see.”- Hebrews 11:1

Sunday July 26, 2009

WOD- Rest Day   Great job to everyone who came out today for the Team workout. You all did a great job! Look forward to seeing you all next week. Be the change that you want the world to see.

WOD 10 Rounds 5 Burpee Box Jumps 10 Push Press Check out www.golaurens.com – the following CrossFit Kids photo is on the front page. What a great week of “Forging Future Fitness” and thank you for letting us spend this time …