August 12, 2009 Thumbs up to all of you that have turned out for the WOD’s in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these …
Tuesday, August 11, 2009
WOD CrossFit 864 – 3,2,1 Go! and then go again!Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. – group training will start at these times. Please arrive in …
Monday August 10,2009
1 mile run/walk 45lb thrusters 50 reps 30 pull ups or ring rows Less than 1 month 800 meter run/walk Thrusters 25 reps 15 pull ups or ring rows 3-2-1 go! “Twenty years from now you will be more disappointed …
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 …