CrossFit 864 – WOD 8:30a.m. The Paleo Soulution – Robb Wolf http://www.youtube.com/watch?v=7HkqBxpPBeI “God is spirit, and his worshipers must worship in the Spirit and in truth.” – John 4:24 God cannot give us a happiness and peace apart from Himself, …
Friday January 28, 2011
CrossFit 864 WOD – 4:15p.m. / 5:15p.m. / 6:15p.m. What is CrossFit http://www.youtube.com/watch?v=tzD9BkXGJ1M “Tabata” Alternating between exercises #1 Ball slams (25-30/40-50) Plank Hold #2 Box jump (24/20) Flutter kick #3 One arm dbell press (rotate arms each round) Mountain climbers …
Thursday January 27, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of …
Wednesday January 26, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m. Check out CrossFit 864 on Facebook EMOM – every minute on the minute 10 minutes: 5 SDHP (115/75) 5 DU’s (sub – singles x3 or 5 tuck jumps) 10 minutes: 5 Strict Press (not push …
Tuesday January 25, 2011
CrossFit 864 WOD Todays schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your workout on CrossFit 864 Facebook 4 Rounds for time: 15 Front squats (135#/95#) – No rack (start from ground) 15 Lateral hop burpees over the barbell Abdominal Strength: 50 reps of K2E …
Monday January 24, 2011
Run Training – Week 13 (1) Run for 30 minutes – easy/moderate pace (2) 8 – 200 meter runs with 30 seconds rest between each run (3) Run 6 miles Log your times/distance in your training journal Train Hard – …
Monday January 24, 2011
CrossFit 864 “30 Day Paleo Challenge 2011” General Guidelines and Helpful Information: The Paleo Challenge starts on Monday January 24, and ends February 24. Kickoff – Monday at 6:45p.m – we will have a Paleo recipe swap and food tasting …
Monday January 24, 2011
CrossFit 864 WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. CF 864 Paleo Challenge Kicks off today! Are you in? We will have a time for everyone that is participating to bring your favorite recipe (if you don’t have one yet, check out some of the …
Sunday January 23, 2011
Rest Day
Saturday January 22, 2011
CrossFit 864 WOD – 8:30a.m. “Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from …