Friday December 31, 2010

CF 864 – Closed Friday December 31,2010, Saturday January 1, 2011 and of course on Sunday We will reopen Monday January 3, 2011 at 9:00a.m. Have a great weekend! Be safe especially if you plan on being on the road …

Thursday December 30, 2010 CrossFit 864 WOD Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. New Years Schedule Closed Friday and will open again on Monday January 3, 2011 at 9:00a.m. Aren’t you so glad that you have been working hard all year and …

Wednesday December 29, 2010

CrossFit 864 WOD – 5:15a.m./9:00a.m. “No, it doesn’t ever get any easier. You wouldn’t want it to either.” -CrossFit Founder, Coach Glassman “TABATA” “Come to me, all you who are weary and burdened, and I will give you rest.” – …

Tuesday December 28, 2010

CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15a.m./5:15p.m./6:15p.m. “Hansen” For time – Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups This is why we push hard on this workout – Because we are honoring a hero! Marine Staff …

Monday December 27, 2010

CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m. Welcome back! Hope that Santa was good to you Warm up / Range of Motion – work DU’s, squats, hanging from pull-up bar stretch into your warm up along with your …

Saturday December 25, 2010

CrossFit 864 – Merry Christmas! “For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” …

Friday December 24, 2010

CrossFit 864 – No WOD Today Next workout – Monday December 27, 2010 at 4:15p.m. Hope that everyone is having a great “Christmas Eve” Slow down and enjoy this season! Give your body a chance to rest a little over …

Thursday December 23, 2010

CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Wear your Santa hat, Santa suit, Elf suit, Ugly tacky Christmas sweater that you got from someone that’s not your friend anymore…you get the idea. Oh yea, 20 burpee penalty if you show up without one. …

Wednesday December 22, 2010

CrossFit 864 WOD 5:15a.m. / 9:00p.m. Warm up / Dynamic range of motion Work handstand holds into your warm up today. Make sure that you spend enough time getting your shoulders ready for this workout. Of course you need to …

Tuesday December 21, 2010

“Merry Christmas” CrossFit 864 – WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post on CrossFit 864 Facebook “One Minute Drills”   In those days Caesar Augustus issued a decree that a census should be taken of the …