Sunday July 10, 2011

CrossFit 864 - Sunday Rest Day

I pray that your hearts will be flooded with light so that you can understand the confident hope he has given to those he called—his holy people who are his rich and glorious inheritance. I also pray that you will understand the incredible greatness of God’s power for us who believe him. This is the same mighty power that raised Christ from the dead and seated him in the place of honor at God’s right hand in the heavenly realms.
-Ephesian 1:18-20

A thorough knowledge of the Bible is worth more than a college education.
-T. Roosevelt.

Keep up with fellow CrossFitters on Facebook (CrossFit 864)

Please see the following schedule for the week of July 11-16, 2011

There will be a scheduled WOD at the gym on the days indicated below. I will post a list of optional workouts that you can do at home with no equipment required. You know how to make them more challenging if needed, wear you weighted vest, add weight/resistance, add rounds, etc. Go hard.

CF864 Gym Schedule for next week:

Monday July 11, 2011 -9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Tuesday July 12, 2011 - 9:00a.m./4:15p.m./5:15p.m./ 6:15p.m. (No 5:15a.m. today)

Wednesday July 13, 2011 - CLOSED (see optional home WODs)
This can be a rest day or a day to make up a wod that you missed or pick one from the list of  WODs.

Thursday July14, 2011 - CLOSED (see optional home WODs)

Friday July 15, 2011 - 9a.m. ONLY - No afternoon WOD.

Saturday July 16, 2011- 8:30am. Team WOD

Hey guys, sorry for any inconvenience that the limited schedule might cause this week. We have tried our best to make as many WOD's as possible available while we get some quality family time away from the gym. Thank you very much for your understanding and your continuous support! We appreciate each and every one of you very much. We will miss you next week and look forward to seeing all of you on Monday July 18 as we resume our normal schedule. Thanks again and we are very proud to be part of this awesome group (our CrossFit 864 family) of hardworking athletes!
 
Optional Home WODs - Post what you are doing on CF 864 Facebook

(a) Run 800 meters (1/2 mile) then do 50 air squats - 3 rounds
 
(b) 10 walking lunges, 10 push-ups, 10 rounds.

(c) Run 1 mile, stopping every minute to do 20 air squats

(d) 100 Burpees for time

(e) 5 burpees, 10 squats, 5 burpees for 10 rounds

(f) 5 clapping push-ups, 7 jumping squats and 9 sit-ups, 10 rounds

(g) Run 1 mile, lunge 30 steps every 1 minute

(h) 10 push-ups, 5 broad jumps every minute on the minute - 20 minutes

(i) Run 1 mile do 100 air squats Run 1 mile

(j) Run 1 mile, 100 push-ups, 100 sit-ups, Run 1 mile

(k) 400 meter walking lunge (go to the track) if you have never done this one, try it!

(l) Run 5k for time (3.1 miles)

(m) Run 1 mile for time (hard and fast)

(n) 250 push-ups, run 3 miles, 250 sit-ups

(o) Tabata hill sprints (find a hill and run hard 20 seconds, rest 10 seconds - 8x)

(p) Tabata ait squats (bottom to bottom) hold at bottom during 10 second rest

3, 2, 1 Go!

Check the blog http://www.gunny-janice.blogspot.com/

BE STRONG!
Jay and Janice