Blog

Exercises, CFN activities, inspiration and more

Wednesday

Gym - CrossFitBut let all who take refuge in you be glad; let them ever sing for joy. Spread your protection over them, that those who love your name may rejoice in you. —Psalm 5:11View Public WhiteboardWarm-up5 minutes sled push 30 band pass throughs 20 bpa oh 20 bpa...

read more

Monday

Gym - CrossFitThough you have not seen him, you love him; and even though you do not see him now, you believe in him and are filled with an inexpressible and glorious joy, for you are receiving the goal of your faith, the salvation of your souls. —1 Peter 1:8-9View...

read more

Saturday

Gym - CrossFitFor Christ died for sins once for all, the righteous for the unrighteous, to bring you to God. —1 Peter 3:18View Public WhiteboardInstructionsPartners alternate 600m med ball run Partner 1 performs the workout listed below. Partner 2 runs 600 meters with...

read more

Thursday

Gym - CrossFitFor prophecy never had its origin in the will of man, but men spoke from God as they were carried along by the Holy Spirit. —2 Peter 1:21View Public...

read more

Wednesday

Gym - CrossFitWithout wood a fire goes out; without gossip a quarrel dies down. —Proverbs 26:20View Public WhiteboardUpper Body Warm Up (No Measure)20 seal jacks 10 air squats 20 push up plus 1 push up EQI 10 push ups 10 band dislocates10 minutes or 3 roundsShoulder...

read more

Tuesday

Gym - CrossFitHelp us, O God our Savior, for the glory of your name; deliver us and forgive our sins for your name's sake. —Psalm 79:9View Public WhiteboardWarm-up5 minutes light bike, row, or ski 10 Knee Hug Spider man Lunges 10 Cossack Squats 10 SLOW & LOW Air...

read more

Monday

Gym - CrossFit[Jesus said] "The one who received the seed that fell among the thorns is the man who hears the word, but the worries of this life and the deceitfulness of wealth choke it, making it unfruitful." —Matthew 13:22View Public WhiteboardWarm-upCoach LedMetcon...

read more

Saturday

Gym - CrossFit[The apostle Paul said] "God did this so that men would seek him and perhaps reach out for him and find him, though he is not far from each one of us." —Acts 17:27View Public WhiteboardMetcon (Time)In a 40 minute CAP! Partner WOD Rx: #135/95 Scaled:...

read more

Friday

Gym - CrossFitDo 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 4:29View Public WhiteboardWarm-up20 minutes to complete warm up and be...

read more

Thursday

Gym - CrossFitThis is what the LORD says to the house of Israel: "Seek me and live; do not seek Bethel, do not go to Gilgal, do not journey to Beersheba." —Amos 5:4-5View Public WhiteboardWarm-upamrap 8 minutes 50 single unders 10 wrist circles ea direction 10 elbow...

read more