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 (railroad track side) it is marked.
1- Team member 1 - run 200 meters
Team member 2 - 20 thrusters (45/75)
2- Team member 1 - run 200 meters
Team member 2 - 30 kettlebell swings
3- Team member 1 - run 200 meters
Team member 2 - 40 pushups
4- Team member 1 - run 200 meters
Team member 2 - 50 squats
5 - Both team members walking lunge 100 meters
Team time stops when both members of the team cross the 100 meter mark.
The first team to cross the line will be the winning team. 3, 2, 1 Go!
Form! sloppy or partial reps will not be counted. You know how important this is to your CF coaches.
"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." ...You must do the thing you think you cannot do."
- Eleanor Roosevelt (1884-1962)
"Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved."
Acts 4:12
Looking forward to a great team workout! Saturday mornings at CF 864 have been awesome and all of you have shown tremendous amounts of determination as you have pushed through some really tough wod's! Remember if it were easy everyone would be doing it. Real fitness is earned! Earn some today!
Hydrate! before, during and after the WOD - bring a water bottle and we will have cold water in the cooler.
Friday, July 31, 2009
Friday July 31, 2009
Classes are 4:30pm, 5pm, 5:30pm and 6pm
Looking forward to seeing you for a great Friday
WOD!
Looking forward to seeing you for a great Friday
WOD!
Wednesday, July 29, 2009
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 for Wednesday our power went out with the
storm as I was about to enter it in the system. Great job to all who
came out this am! Great Job!
“I will never forget your precepts, for by them you have preserved my life.”- Psalm 119:93
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 for Wednesday our power went out with the
storm as I was about to enter it in the system. Great job to all who
came out this am! Great Job!
“I will never forget your precepts, for by them you have preserved my life.”- Psalm 119:93
Monday, July 27, 2009
July 28,2009
WOD- 9am, 4:30pm, 5pm, 5:30pm & 6pm
"Donkey Kong"
21-15-9
KBS
Burpees
Box Jumps
Creativity means believing you have greatness.-- Dr. Wayne Dyer
Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, Hebrews 12:1
Remember that the CrossFit methodology is random and varied. You will never get bored because you are not doing the same old thing back to back. CrossFit is about becoming more fit and as a result of becoming more fit you will see many desired changes such as an overall increase in strength especially core strength, flexibility and range of motion just to mention a few. You will also see lower body fat, and a smaller waist as a result of your hard work. CrossFitters should be prepared to do everything and not scared to do anything. CrossFit is not and should never be considered a quick weight loss plan or a way just to lose a few pounds or inches. CrossFit is about a lifestyle and a serious commitment to your overall health and yes this puts a big emphasis on your nutritional habits. CrossFit is about overcoming weaknesses and the only way to do that is to face them head on! We are here to help you and encourage you to do that on every workout. CrossFit workouts will never be easy! If they were everyone would be doing it - you are in a different category! As you become stronger and faster the intensity will increase as well challenging you to push even harder on the next workout. CrossFit will change the way that you view fitness and as a CrossFitter you will look at the majority of fitness programs and realize you will never be challenged to push to the next level. I encourage all of you to tackle the areas that you are weak in and do not pick and choose WOD's that you like. Don't look at the workout in advance and decide to skip it because it has a run and you do not like to run or you do not feel confident on your pullups, etc. Instead come to us and let us know this so that we can work with you and encourage you to challenge these WOD' s until you conquer your weakness. Remember that CrossFit 864 is not a gym membership it is a community of like-minded athletes (yes you are an athlete) striving to reach the same goals together. We are never looking to boast about a large number of gym memberships at CrossFit 864, instead we are excited about the small core group of dedicated guys and girls that are willing to work through the heat and the hard workouts and never complain. All we can say is you ROCK!
Thank you!
Janice and Jay
Sunday, July 26, 2009
Monday July 27, 2009
wod- 4:30pm, 5pm, 5:30pm, 6pm
AMRAP in 20 minutes of:
5 - KTE (Knees to Elbow)
7 - One Arm Overhead Press (strict) with Dbell or Kbell (7 ea. side)
9- Figure 8's with Kbell (one total figure 8 pass through = 1 rep)
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
AMRAP in 20 minutes of:
5 - KTE (Knees to Elbow)
7 - One Arm Overhead Press (strict) with Dbell or Kbell (7 ea. side)
9- Figure 8's with Kbell (one total figure 8 pass through = 1 rep)
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
Saturday, July 25, 2009
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.
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.
Friday, July 24, 2009
Saturday July 25, 2009 @ 8:30am workout @ CrossFit 864
WOD- Team Workout
400 Meter Run
100 Pull Ups
200 Wall Balls
300 Sandbag Clean & Press
400 Sit Ups
500 Squats
400 Meter Run
3-2-1- Go!
“Good will come to him who is generous and lends freely, who conducts his affairs with justice. Psalm 112:5
You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose. Gordie Howe
400 Meter Run
100 Pull Ups
200 Wall Balls
300 Sandbag Clean & Press
400 Sit Ups
500 Squats
400 Meter Run
3-2-1- Go!
“Good will come to him who is generous and lends freely, who conducts his affairs with justice. Psalm 112:5
You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose. Gordie Howe
Thursday, July 23, 2009
Friday 4:30pm,5pm,5:30pm,6pm
Crossfit 864
Forging Elite Fitness
July 24, 2009 by crossfit864
WOD
10 Rounds
5 Burpee Box Jumps
10 Push Press
Check out www.golaurens.com – for an update on CrossFit 864 Kids Camp. What a great week of “Forging Future Fitness” and thank you for letting us spend this time with your children. So many have talked about all of the fun that they had so it looks like we will be adding in a few CrossFit 864 Kids WOD’s throughout the year.
Despite four days of exercise, sweating and not watching TV on the couch, kids were asking Janice and Jay Long, owners of Cross Fit 864 in Clinton, when their next Cross Fit Kids Camp would be held.
“the world breaks everyone, and afterward, some are strong at the broken places.” – Earnest Hemingway
Forging Elite Fitness
July 24, 2009 by crossfit864
WOD
10 Rounds
5 Burpee Box Jumps
10 Push Press
Check out www.golaurens.com – for an update on CrossFit 864 Kids Camp. What a great week of “Forging Future Fitness” and thank you for letting us spend this time with your children. So many have talked about all of the fun that they had so it looks like we will be adding in a few CrossFit 864 Kids WOD’s throughout the year.
Despite four days of exercise, sweating and not watching TV on the couch, kids were asking Janice and Jay Long, owners of Cross Fit 864 in Clinton, when their next Cross Fit Kids Camp would be held.
“the world breaks everyone, and afterward, some are strong at the broken places.” – Earnest Hemingway
Wednesday, July 22, 2009
Thursday July 23, 2009
3 Rounds
400 meter run
21 kbs
12 pull ups
3-2-1- go!
Less than one month
400 meter run
12 kbs
6 pull ups
400 meter run
21 kbs
12 pull ups
3-2-1- go!
Less than one month
400 meter run
12 kbs
6 pull ups
Tuesday, July 21, 2009
WOD for 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.
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.
Monday, July 20, 2009
Tuesday July 21, 2009
AMRAP in 20 minutes
15 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!
15 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!
Sunday, July 19, 2009
WOD - Monday, July 20, 2009
CrossFit 864 WOD
"Dirty Thirty"
Run 800 meters
30 box jumps
30 push-ups
30 kb swings
30 Sit-ups - with weight
30 good mornings - with weight
30 squats
30 walking lunges
30 burpees
Run 800 meters
"Dirty Thirty" or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty (which is much harder) Have a Good time today! 3, 2, 1 Go!
If you can't run, walk....If you can't walk, crawl....but by all means keep moving!
Remember to drink plenty of water before, during and after you workout. Stay Hydrated!
It is great to be back and we are looking forward to a great week of WOD's with our CrossFit 864 family! We definitely enjoyed our time away this past week and were able to spend a lot of quality time with our family and friends. We were able to enjoy some awesome CrossFit WOD's on the beach where we got more than a few strange looks for swinging kettlebells, doing burpees, bear crawls, sandbags and.....well, you know what CrossFitters do. We had a few folks curious enough to stop and ask "hey, what is that stuff? looks pretty tough" we even had a stranger or two join in.
This week is also very exciting because we are starting CrossFit 864 Kids Camp today which promises to be very exciting for a lot of CrossFit Kids. We plan on "Forging Future Fitness" and really giving them a chance to do a lot of exercises that they see you "mom and dad" perform during your workouts...and of course proper form will be a priority. We also have plenty of fun and games planned during the week. Thanks for allowing us to share this time with your children!
It's a little like wrestling a gorilla. You don't quit when you're tired you quit when the gorilla is tired.-- Robert Strauss
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29
"Dirty Thirty"
Run 800 meters
30 box jumps
30 push-ups
30 kb swings
30 Sit-ups - with weight
30 good mornings - with weight
30 squats
30 walking lunges
30 burpees
Run 800 meters
"Dirty Thirty" or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty (which is much harder) Have a Good time today! 3, 2, 1 Go!
If you can't run, walk....If you can't walk, crawl....but by all means keep moving!
Remember to drink plenty of water before, during and after you workout. Stay Hydrated!
It is great to be back and we are looking forward to a great week of WOD's with our CrossFit 864 family! We definitely enjoyed our time away this past week and were able to spend a lot of quality time with our family and friends. We were able to enjoy some awesome CrossFit WOD's on the beach where we got more than a few strange looks for swinging kettlebells, doing burpees, bear crawls, sandbags and.....well, you know what CrossFitters do. We had a few folks curious enough to stop and ask "hey, what is that stuff? looks pretty tough" we even had a stranger or two join in.
This week is also very exciting because we are starting CrossFit 864 Kids Camp today which promises to be very exciting for a lot of CrossFit Kids. We plan on "Forging Future Fitness" and really giving them a chance to do a lot of exercises that they see you "mom and dad" perform during your workouts...and of course proper form will be a priority. We also have plenty of fun and games planned during the week. Thanks for allowing us to share this time with your children!
It's a little like wrestling a gorilla. You don't quit when you're tired you quit when the gorilla is tired.-- Robert Strauss
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29
Friday, July 17, 2009
Thursday, July 16, 2009
Wednesday, July 15, 2009
WOD for Thursday July 16,2009
150 Burpee's for time!
Less than 1 month
75 Burpee's for time!
3-2-1 go!
I need the rest of you to post your times
to me via email willy94@aol.com
I have heard from most of you.
So the rest need to step up! Dont
get slack on me!
Less than 1 month
75 Burpee's for time!
3-2-1 go!
I need the rest of you to post your times
to me via email willy94@aol.com
I have heard from most of you.
So the rest need to step up! Dont
get slack on me!
Tuesday, July 14, 2009
Monday, July 13, 2009
Tuesday July 14, 2009
WOD-
AMRAP in 20 minutes
5 Broad Jumps
7 Push Ups
11 walking lunges (each leg)
Email me the amount of rounds you all get to
Willy94@aol.com
Have a great week!
If you dont set a goal you will hit it everytime.
AMRAP in 20 minutes
5 Broad Jumps
7 Push Ups
11 walking lunges (each leg)
Email me the amount of rounds you all get to
Willy94@aol.com
Have a great week!
If you dont set a goal you will hit it everytime.
Sunday, July 12, 2009
July 13,2009
wod- Monday
7 rounds
10 push ups
10 sit ups
10 squats
less than 1 month
4 rounds
10 push ups
10 sit ups
10 squats
3-2-1 Go. Post me your times to my email www.willy94@aol.com
7 rounds
10 push ups
10 sit ups
10 squats
less than 1 month
4 rounds
10 push ups
10 sit ups
10 squats
3-2-1 Go. Post me your times to my email www.willy94@aol.com
Sunday July 12, 2009
Rest Day!
Check out the CrossFit Games on the headquarters site. Final 3 events for the
top 16 men and women to crown the fittest man and women on the planet!
Great job on yesterday's wod!
I will be posting tomorrow's wod this afternoon
late! Enjoy the time with your family and friends today.
Eat Right to meet your fitness goals!
Check out the CrossFit Games on the headquarters site. Final 3 events for the
top 16 men and women to crown the fittest man and women on the planet!
Great job on yesterday's wod!
I will be posting tomorrow's wod this afternoon
late! Enjoy the time with your family and friends today.
Eat Right to meet your fitness goals!
Friday, July 10, 2009
July 11, 2009 @ Clinton High Track
WOD- 8:30am
4 rounds
400 Meter Run/walk
25 Burpees
Less than one month
3 rounds
400 meter run/walk
12 burpees
Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. Stephen R. Covey
being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”- Philippians 1:6
4 rounds
400 Meter Run/walk
25 Burpees
Less than one month
3 rounds
400 meter run/walk
12 burpees
Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. Stephen R. Covey
being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”- Philippians 1:6
Thursday, July 9, 2009
Friday July 10, 2009 @ 4:30pm ONLY
WOD Friday - 4:30pm only
Tabata:
Push Ups
Sit Ups
Box Jumps
KBS
Less than one month will be posted on white board.
Reminder again check blog for WOD next week since we will be closed from July 13-17, 2009. Please come out and support Mike at the Clinton High Track Saturday July 11, @ 8:30am. Childcare is available.
Please email me your times willy94@aol.com - I will be your accountability partner during the week! Work hard....Gunnys watching!
We will be using our www.crossfit864.com blog starting soon and you will be able to use either (gunnys blog) to follow the wod's.
We will miss all of you! our CrossFit 864 Family.
To give yourself the best possible chance of playing to your potential, you must prepare for every eventuality. That means practice.
-Steve Ballesteros
“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.”- Ephesians 3:20-21
Tabata:
Push Ups
Sit Ups
Box Jumps
KBS
Less than one month will be posted on white board.
Reminder again check blog for WOD next week since we will be closed from July 13-17, 2009. Please come out and support Mike at the Clinton High Track Saturday July 11, @ 8:30am. Childcare is available.
Please email me your times willy94@aol.com - I will be your accountability partner during the week! Work hard....Gunnys watching!
We will be using our www.crossfit864.com blog starting soon and you will be able to use either (gunnys blog) to follow the wod's.
We will miss all of you! our CrossFit 864 Family.
To give yourself the best possible chance of playing to your potential, you must prepare for every eventuality. That means practice.
-Steve Ballesteros
“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.”- Ephesians 3:20-21
Wednesday, July 8, 2009
July 9, 2009
WOD - 9am, 4:30pm, 5pm, 5:30pm, 6pm
Four rounds for time:
Run 400 meters
50 Squats
Scaled wod on white board!
Reminder we will only have one session on Friday July 10 @ 4:30pm.
When we are closed next week please do the wod that I post on the blog, and email me your results each day to willy94@aol.com
“I will bow down toward your holy temple and will praise your name for your love and your faithfulness, for you have exalted above all things your name and your word.”- Psalm 138:2
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. Wayne Dyer
Four rounds for time:
Run 400 meters
50 Squats
Scaled wod on white board!
Reminder we will only have one session on Friday July 10 @ 4:30pm.
When we are closed next week please do the wod that I post on the blog, and email me your results each day to willy94@aol.com
“I will bow down toward your holy temple and will praise your name for your love and your faithfulness, for you have exalted above all things your name and your word.”- Psalm 138:2
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. Wayne Dyer
Tuesday, July 7, 2009
Wednesday, July 8, 2009
CrossFit 864 - WOD 9AM
7 Rounds for time (rx weight posted on white board)
7 SDHP
7 Box Jumps
7 Burpees
Remember form is more important than your time or your reps. Do not cheat yourself. We are looking for form that is as close to perfect as possible. I know that each of us deal with different factors that affect this (limited range of motion, injuries-past and present, etc) and we will work around, scale or sub exercises so that you can complete every wod. But for those that are not limited by any of these factors we will continue to encourage you to complete all exercises using proper form and full range of motion. Out of fairness to all athletes (yes, if you are doing CrossFit you are an athlete! I don't care what level you are at) we will not post your time on the board as rx'd if the form is sloppy. We want you to leave after every workout better than you were when you came in with a priority on working as hard as you can work and staying injury free. We would not provide you with the quality coaching that you deserve if we didn't continue to focus on this important subject. We want you to take pride in saying "I am a CrossFitter!"
Reminder that CF864 will be closed Monday, July 13 - Friday, July 17, 2009.
Mike will have Saturday July 11 session @ Clinton High Track at 8:30am.
July 18 workout will be held at PC Intramural field.
We will be posting wod each day for next week to do on your own while we are closed.
We appreciate each and every one of you! Our CrossFit family!
Thanks,
Janice and Jay
CrossFit 864
He gives power to the weak. He increases the strength of him who has no might.
Isaiah 40:29
""No excuses. No explanations."" — Tony Dungy
7 Rounds for time (rx weight posted on white board)
7 SDHP
7 Box Jumps
7 Burpees
Remember form is more important than your time or your reps. Do not cheat yourself. We are looking for form that is as close to perfect as possible. I know that each of us deal with different factors that affect this (limited range of motion, injuries-past and present, etc) and we will work around, scale or sub exercises so that you can complete every wod. But for those that are not limited by any of these factors we will continue to encourage you to complete all exercises using proper form and full range of motion. Out of fairness to all athletes (yes, if you are doing CrossFit you are an athlete! I don't care what level you are at) we will not post your time on the board as rx'd if the form is sloppy. We want you to leave after every workout better than you were when you came in with a priority on working as hard as you can work and staying injury free. We would not provide you with the quality coaching that you deserve if we didn't continue to focus on this important subject. We want you to take pride in saying "I am a CrossFitter!"
Reminder that CF864 will be closed Monday, July 13 - Friday, July 17, 2009.
Mike will have Saturday July 11 session @ Clinton High Track at 8:30am.
July 18 workout will be held at PC Intramural field.
We will be posting wod each day for next week to do on your own while we are closed.
We appreciate each and every one of you! Our CrossFit family!
Thanks,
Janice and Jay
CrossFit 864
He gives power to the weak. He increases the strength of him who has no might.
Isaiah 40:29
""No excuses. No explanations."" — Tony Dungy
Monday, July 6, 2009
Tuesday July 7, 2009
WOD- 9am, 4:30pm, 5pm, 5:30pm, 6pm
FRAN 21-15-9
Thrusters
Pull Ups
“Heaven and earth will pass away, but my words will never pass away." Matthew 24:35
Motivation is what gets you started. Habit is what keeps you going. Jim Ryun
FRAN 21-15-9
Thrusters
Pull Ups
“Heaven and earth will pass away, but my words will never pass away." Matthew 24:35
Motivation is what gets you started. Habit is what keeps you going. Jim Ryun
Sunday, July 5, 2009
Monday July 6, 2009
WOD- *9am, 12pm, 12:30pm (heavy) 4:30pm, 5pm, *5:30pm,6pm (*childcare available)
(Note we are closed Monday July 13- Friday July 17, 2009)
400 meter run or walk
50 mountain climb (military count)
400 meter run or walk
50 sit ups
400 meter run or walk
50 jumping jacks (military count)
400 meter run or walk
50 flutter kicks (military count)
less than month
400 meter run or walk
25 of each (military count)
less than 1 week
400 meter run or walk
12 of each (military count)
3-2-1 GO! Looking forward to a great week at CrossFit 864!
“In that day you will say: "Give thanks to the LORD, call on his name; make known among the nations what he has done, and proclaim that his name is exalted.”- Isaiah 12:4
Some people say I have attitude - maybe I do...but I think you have to. You have to believe in yourself when no one else does - that makes you a winner right there. Venus Williams
(Note we are closed Monday July 13- Friday July 17, 2009)
400 meter run or walk
50 mountain climb (military count)
400 meter run or walk
50 sit ups
400 meter run or walk
50 jumping jacks (military count)
400 meter run or walk
50 flutter kicks (military count)
less than month
400 meter run or walk
25 of each (military count)
less than 1 week
400 meter run or walk
12 of each (military count)
3-2-1 GO! Looking forward to a great week at CrossFit 864!
“In that day you will say: "Give thanks to the LORD, call on his name; make known among the nations what he has done, and proclaim that his name is exalted.”- Isaiah 12:4
Some people say I have attitude - maybe I do...but I think you have to. You have to believe in yourself when no one else does - that makes you a winner right there. Venus Williams
Saturday, July 4, 2009
July 4th 2009
Happy 4th of July from CrossFit 864
Looking forward to a great week! I hope that all of you got a lot of rest over the weekend and are ready to work hard on Monday! To all of you that came out for "Murph" all I can say is "Great job" you guys were AWESOME! There were a lot of comments about the amount of motivation and determintaion that was shown during this workout. It's very hard to quit or slow down during a "HERO WOD" when you think about the sacrifice that so many have made so that we can enjoy the freedom that we have and take for granted so often.
"It cannot be emphasized too strongly or too often that this great nation was founded, not by religionists, but by Christians; not on religions, but on the Gospel of Jesus Christ. For this very reason peoples of other faiths have been afforded asylum, prosperity, and freedom of worship here."
-- Patrick Henry of Virginia - Ratifier of the U.S. Constitution
Thursday, July 2, 2009
July 3, 2009
WOD - @ 8:30am
MURPH! 3-2-1 Go. Come out and do "Murph" or scaled verisons. Looking forward to this great challenge and honoring a great American Hero!
We will have only one wod Friday July 3, 2009 @ 8:30am. We will have Child care.
We will be closed Saturday July 4, 2009
Get plenty of rest on Saturday and Sunday and we will see you Monday. Have a safe and fun July 4th!
It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.
Galatians 5:1
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776
MURPH! 3-2-1 Go. Come out and do "Murph" or scaled verisons. Looking forward to this great challenge and honoring a great American Hero!
We will have only one wod Friday July 3, 2009 @ 8:30am. We will have Child care.
We will be closed Saturday July 4, 2009
Get plenty of rest on Saturday and Sunday and we will see you Monday. Have a safe and fun July 4th!
It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.
Galatians 5:1
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776
Wednesday, July 1, 2009
July 2, 2009
CrossFit 864 WOD:
Group Warmup - posted on white board
50 KBS
40 OHS
30 K2E
20 Thrusters
10 Burpees
20 Thrusters
30 K2E
40 OHS
50 KBS
less than 1 month:
50 KBS
40 OHS
30 K2E
20 Thrusters
10 Burpees
less than 1 week:
Posted on the "white board" at CF864 Box
Remember - FORM is very important! This is to keep you safe and injury free and so that you get the most results from every exercise and every workout.
3-2-1 Go!
Reminder that we will not have a WOD this Saturday July 4th. In observance of Independence Day we will do a CrossFit Hero workout "MURPH" to honor a great American Hero killed serving his country on Friday July 3, 2009 at 8:30am. We will have childcare available during the workout. Come out and push through a great workout - we will have a full Murph, and two scaled versions of Murph so that everyone can participate and we will all start at the same time. This will be the only WOD on Friday, July 3 - no afternoon group.
There is a designated space on the board for PR's and goals reached and many of you have posted you accomplishments already. Please use this space as you reach personal goals - it already looks like we are going to have to make extra space for this as many of you are working extra hard and going to the next level...That's real fitness! Remember that it is earned and you are earning yours one WOD at a time!
Please pray for Tex Glen's family his Grandfather passed away last night.
“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the measure of faith God has given you.
Romans 12:3
The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move. John Wooden
Group Warmup - posted on white board
50 KBS
40 OHS
30 K2E
20 Thrusters
10 Burpees
20 Thrusters
30 K2E
40 OHS
50 KBS
less than 1 month:
50 KBS
40 OHS
30 K2E
20 Thrusters
10 Burpees
less than 1 week:
Posted on the "white board" at CF864 Box
Remember - FORM is very important! This is to keep you safe and injury free and so that you get the most results from every exercise and every workout.
3-2-1 Go!
Reminder that we will not have a WOD this Saturday July 4th. In observance of Independence Day we will do a CrossFit Hero workout "MURPH" to honor a great American Hero killed serving his country on Friday July 3, 2009 at 8:30am. We will have childcare available during the workout. Come out and push through a great workout - we will have a full Murph, and two scaled versions of Murph so that everyone can participate and we will all start at the same time. This will be the only WOD on Friday, July 3 - no afternoon group.
There is a designated space on the board for PR's and goals reached and many of you have posted you accomplishments already. Please use this space as you reach personal goals - it already looks like we are going to have to make extra space for this as many of you are working extra hard and going to the next level...That's real fitness! Remember that it is earned and you are earning yours one WOD at a time!
Please pray for Tex Glen's family his Grandfather passed away last night.
“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the measure of faith God has given you.
Romans 12:3
The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move. John Wooden
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