CF 864-WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Train Hard – Train Smart “Jesus answered, “I am the way and the truth and the life. No one comes to the …
Mecca of Power
Great article – take a few minutes and read it Mecca of Power I was in Fairfield, CT last month for a certification and Zach Even-Esh took a drive up from New Jersey to say hello. Zach and I have …
Wednesday December 8, 2010
CrossFit 864 WOD – 5:15a.m. / 9:00a.m. Warm-up / Range of motion / Skill work (work on your double under) 4 Rounds for time: Bear crawl (one length of gym) TGU (AHAP) (10 total – 5 reps each side) Broad …
Tuesday December 7, 2010
CrossFit 864 “No Whining Zone” Come get some! WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up / Range of motion / Post your name/initials on the board before the WOD starts. 5 Rounds for time and load: 5 Ground to shoulders – (AHAP) …
Monday December 6, 2010
CrossFit 864 “No Whining Zone” 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post workout on CrossFit 864 Facebook 10 Rounds for time: 7 Thrusters (135/85) 7 Ball slams (25-30/40-50) 7 T2B – (toes to bar) Hydrate – Stretch – Refuel …
Saturday December 4, 2010
CrossFit 864 – NO WOD at the gym today. We will be at the Tim Mann 5k Run/Walk on Saturday morning and hope to see you there. If you decide at the last minute to come out and support this …
Friday December 3, 2010
CrossFit 864 “No Whining Zone” WOD – 4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit 864 Facebook. Warm-up. Range of motion. Skill work WOD – AFAP 10 Rounds for time: 10 Deadlifts (185/95) 10 Push-ups (CrossFit style – release hands from floor …
Thursday December 2, 2010
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Reminder – Monthly dues by December 2nd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter. CrossFit 864 Christmas …
Wednesday December 1, 2010
CrossFit 864 WOD – 5:15a.m. / 9:00a.m. 21-15-9 Ground To Overhead (135/75) Ball Slams (50-40/30-25) “But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, …
Tuesday November 30, 2010
CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 3 Rounds – adding weight after each set of 20. Last set should be all you can do for 20 reps. Not for time – rest as needed. 20 Rep Back Squat 10 Weighted Step-ups on …