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 …

Monday July 27, 2009

Times for Monday sessions are 9am 12pm 12:30pm (heavy) 4:30pm 5pm 5:30pm 6pm   3-2-1 Go! “[By Faith] Now faith is being sure of what we hope for and certain of what we do not see.”- Hebrews 11:1

Sunday July 26, 2009

WOD- Rest Day   Great job to everyone who came out today for the Team workout. You all did a great job! Look forward to seeing you all next week. Be the change that you want the world to see.

WOD 10 Rounds 5 Burpee Box Jumps 10 Push Press Check out – the following CrossFit Kids photo is on the front page. What a great week of “Forging Future Fitness” and thank you for letting us spend this time …

July 23, 2009

3 Rounds 400 Meter Run 21 KBS 12 Pull Up   3-2-1 Go!

Wednesday July 22, 2009

5 Rounds 30 Glute Ham Sit Ups / Or Ab Mat sit ups 25 Back ext. or Good morning with weight   3-2-1 Go! Don’t let what you cannot do interfere with what you can do.

Tuesday July 21, 2009

AMRAP in 20 minutes15 Thruster (RX’d wt. 65/45) 12 SDHP 3-2- 1 Go. I can do everything through him who gives me strength. Philippians 4:13 Kids Camp went great today! Looking forward to tomorrow’s camp!