Saturday August 8, 2009

This is “Honor a Hero” month at CrossFit 864 and we will have a CrossFit HQ Hero WOD every Saturday during the month of August. This is our way of saying thank you to the men and women who have …

Friday August 7, 2009

WOD- 4:30pm, 5:00pm, 5:30pm, 6:00pm5 Rounds 5 Thrusters (M-135#/F-85#) 10 Box Jump (Revised should just be box jumps) For time. All your words are true; all your righteous laws are eternal.”- Psalm 119:160 “The man who can drive himself further …

Thursday August 6, 2009

CrossFit864- WOD 5:15 am, 9:00 am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm,6:00pm   6:30pm Fitness Assessment 50-40-30-20-10 Ab mat sit ups Front Squats with weight If you, God, kept records on wrongdoings, who would stand a chance? As it turns out, …

Wednesday August 5, 2009

9 am   Run/Walk Core endurance 3-2-1 go! This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: ‘Call to me and I will answer you and …

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 …