WOD - 9am Wednesday
3 rounds
400 meter run
12 deadlifts
21 box jumps
less than 1 month
400 meter run
6 deadlifts
11 box jumps
3-2-1 GO!
We will be closed for the 4th of July as a result of most of you indicating that you will be involved in holiday activities. We will offer one group session on Friday July 3 @ 8:30am. Come out and support America and CrossFit 864. The WOD will be "MURPH" in honor of a Navy SEAL that was killed in battle. We will scale as necessary.
Recently you repented and did what is right in my sight: Each of you proclaimed freedom to his countrymen. You even made a covenant before me in the house that bears my Name. Jeremiah 34:15
Don't let what you cannot do interfere with what you can do.
John Wooden
Tuesday, June 30, 2009
Monday, June 29, 2009
Tuesday, June 30, 2009
CrossFit 864 WOD
Four rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
Less than 1 month
Two rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
3-2-1 GO! Great job! Keep up the great work. See below July schedule.
Monday, Tuesday, Wednesday, Thursday @ *9am
Monday, Tuesdays, Thursday , Friday @ 4:30pm, 5pm, *5:30pm
Monday, Thursday @ 12:30pm (heavy)
Thursday @ 6:30am
Saturday @ *8:30am
*childcare available!
Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3
Four rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
Less than 1 month
Two rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
3-2-1 GO! Great job! Keep up the great work. See below July schedule.
Monday, Tuesday, Wednesday, Thursday @ *9am
Monday, Tuesdays, Thursday , Friday @ 4:30pm, 5pm, *5:30pm
Monday, Thursday @ 12:30pm (heavy)
Thursday @ 6:30am
Saturday @ *8:30am
*childcare available!
Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3
Sunday, June 28, 2009
Monday, June 29, 2009
CrossFit 864 WOD
AMRAP in 20 minutes:
One arm dbell push press - 10 reps each arm
Figure 8's w/ Kbell - 15 reps
Walking lunge - 25 total steps
Less than one month
AMRAP in 20 minutes:
One arm dbell push press- 5 reps each arm
Figure 8's w/ Kbell - 7 reps
Walking lunge- 12 total steps
3-2-1 GO!
Set a goal this week and lets work hard together to reach it! This is a team effort and we are a team and we all want to see each other doing the best we can at everything we do! This is going to be a great week.
My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out.
-Ronald Reagan
For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:8-10
AMRAP in 20 minutes:
One arm dbell push press - 10 reps each arm
Figure 8's w/ Kbell - 15 reps
Walking lunge - 25 total steps
Less than one month
AMRAP in 20 minutes:
One arm dbell push press- 5 reps each arm
Figure 8's w/ Kbell - 7 reps
Walking lunge- 12 total steps
3-2-1 GO!
Set a goal this week and lets work hard together to reach it! This is a team effort and we are a team and we all want to see each other doing the best we can at everything we do! This is going to be a great week.
My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out.
-Ronald Reagan
For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:8-10
Saturday, June 27, 2009
Sunday, June 28, 2009
CrossFit 864 - REST DAY
What a great day to go to church, spend time with family and friends and maybe work in a short afternoon nap if you are lucky. We look forward to spending the afternoon with "the boys" and friends.
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him. Whoever believes in him is not condemned, but whoever does not believe stands condemned already because he has not believed in the name of God's one and only Son. This is the verdict: Light has come into the world, but men loved darkness instead of light because their deeds were evil. Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God."
John 3:16-21
What a great day to go to church, spend time with family and friends and maybe work in a short afternoon nap if you are lucky. We look forward to spending the afternoon with "the boys" and friends.
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him. Whoever believes in him is not condemned, but whoever does not believe stands condemned already because he has not believed in the name of God's one and only Son. This is the verdict: Light has come into the world, but men loved darkness instead of light because their deeds were evil. Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God."
John 3:16-21
Friday, June 26, 2009
June 27, 2009
Reminder * Saturday morning 8:30 a.m. at CF 864
WOD- Team workout (3 per team)
Run/Walk 400 meters carrying sandbag
(at least one team member has to carry a sandbag)
Once every one on that teams finishes running you can start the following:
100 pushups
200 squats
300 box jumps
400 sits ups
Run/Walk 400 meters carrying sandbag (at least one team member has to carry a sandbag)
FORM - Only quality reps will be counted. Partial or incomplete reps will not count toward your teams total.
Pushups - chin/chest must touch the deck (ground) and arm fully extended at the top of the exercise.
Squats - must go down and touch medicine ball marker and fully opened hips at top of the exercise.
Box Jumps - fully opened hips at top (on box)
Situps - shoulders must come back and touch the mat and all the way up on the top of the exercise.
less than one month (3 or 4 person team)
Run/Walk 400 meters (without sandbag)
50 pushups
100 squats
150 box jumps (or broad jumps)
200 sit ups
WOD- Team workout (3 per team)
Run/Walk 400 meters carrying sandbag
(at least one team member has to carry a sandbag)
Once every one on that teams finishes running you can start the following:
100 pushups
200 squats
300 box jumps
400 sits ups
Run/Walk 400 meters carrying sandbag (at least one team member has to carry a sandbag)
FORM - Only quality reps will be counted. Partial or incomplete reps will not count toward your teams total.
Pushups - chin/chest must touch the deck (ground) and arm fully extended at the top of the exercise.
Squats - must go down and touch medicine ball marker and fully opened hips at top of the exercise.
Box Jumps - fully opened hips at top (on box)
Situps - shoulders must come back and touch the mat and all the way up on the top of the exercise.
less than one month (3 or 4 person team)
Run/Walk 400 meters (without sandbag)
50 pushups
100 squats
150 box jumps (or broad jumps)
200 sit ups
Thursday, June 25, 2009
Friday June 26, 2009
WOD- "Swing n' Burp"
KB Swings 20 Reps
Burpees 2 Reps
KB Swings 18 Reps
Burpees 4 Reps
KB Swings 16
Burpees 6
KB Swings 14
Burpees 8
KB Swings 12
Burpees 10
KB Swings 10
Burpees 12
KB Swings 8
Burpees 14
KB Swings 6
Burpees 16
KB Swings 4
Burpees 18
KB Swings 2
Burpees 20
Less than 1 month - scaled to half of wod.
Great job on "Michael WOD" Way to push the workout! Most of you did not even think you could run that much. Keep up the great job! Now show up tomorrow afternoon for my favorite "Burpees" Gotta love a burpee. It will make you stronger!
I have fought the good fight, I have finished the race, I have kept the faith. 2 Timothy 4:7
KB Swings 20 Reps
Burpees 2 Reps
KB Swings 18 Reps
Burpees 4 Reps
KB Swings 16
Burpees 6
KB Swings 14
Burpees 8
KB Swings 12
Burpees 10
KB Swings 10
Burpees 12
KB Swings 8
Burpees 14
KB Swings 6
Burpees 16
KB Swings 4
Burpees 18
KB Swings 2
Burpees 20
Less than 1 month - scaled to half of wod.
Great job on "Michael WOD" Way to push the workout! Most of you did not even think you could run that much. Keep up the great job! Now show up tomorrow afternoon for my favorite "Burpees" Gotta love a burpee. It will make you stronger!
I have fought the good fight, I have finished the race, I have kept the faith. 2 Timothy 4:7
Wednesday, June 24, 2009
Thursday June 25, 2009
WOD - 6-25-09 "Michael"
CrossFit Hero Workout (modified)
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Run 800 meters
50 good mornings
50 situps
3 rounds for time
Glad that many of you were able to join us for the nutrition clinic tonight and I hope that you are able to make some healthy changes in your eating habits. Please remember the importance of the nutritional log and please let us know if you need help in this area.
CrossFit Hero Workout (modified)
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Run 800 meters
50 good mornings
50 situps
3 rounds for time
Glad that many of you were able to join us for the nutrition clinic tonight and I hope that you are able to make some healthy changes in your eating habits. Please remember the importance of the nutritional log and please let us know if you need help in this area.
3, 2, 1 Go!
“But the Lord is faithful, and he will strengthen and protect you from the evil one.”
2 Thessalonians 3:3
Strong lives are motivated by dynamic purposes. -Kenneth Hildebrand
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