Blog

Exercises, CFN activities, inspiration and more

Saturday

Gym - CrossFitTo the only wise God be glory forever through Jesus Christ! Amen. —Romans 16:27View Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 32 minutes 50 Burpees 400m Run 50 American KB Swings #53/35 400m Run 50 Pull-Ups 400m Run 50...

read more

Friday

Gym - CrossFitSatisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days. —Psalm 90:14View Public WhiteboardDynamic Movement Prep A (No Measure)10 Lying Iron Crosses Ea Side 5 Inverted Hamstring Ea Side 5 Inchworm 5 Back...

read more

Thursday

Gym - CrossFitGod made him who had no sin to be sin for us, so that in him we might become the righteousness of God. —2 Corinthians 5:21View Public WhiteboardWarm-upGroup Warm UpMetcon (Time)Descending 10-1 Deadlifts AHAP 10 WB #20/14 (always sets of 10) 20 DU (always...

read more

Tuesday

Gym - CrossFitRejoice in the LORD, you who are righteous, and praise his holy name. —Psalm 97:12View Public WhiteboardWarm-upGroup Led Warm UpConditioning1 mile run or 2k rowMetcon (5 Rounds for weight)5 rounds Rest as needed between rounds. It's different for...

read more

Thursday

Gym - CrossFitWe ought always to thank God for you, brothers, and rightly so, because your faith is growing more and more, and the love every one of you has for each other is increasing. —2 Thessalonians 1:3View Public WhiteboardMetcon (AMRAP - Rounds and Reps)Five...

read more

Wednesday

Gym - CrossFitIn all these things we are more than conquerors through him who loved us. —Romans 8:37View Public WhiteboardMetcon (Time)6 Rounds for Time 25 Wall Ball #20/14 6 Burpees 8 Overhead Walking Lunges...

read more

Saturday

Gym - CrossFitGod's voice thunders in marvelous ways; he does great things beyond our understanding. —Job 37:5View Public WhiteboardWarm-up3 Times through - 100 Single Unders or 30 Double Unders - 10 Knee Hug Lunges - 10 Air Squats - 10 Cossack Squats - 10 PVC Passes...

read more

Friday

Gym - CrossFitWe wait for the blessed hope of the glorious appearing of our great God and Savior, Jesus Christ. —Titus 2:13View Public WhiteboardMetcon (Time)4 Rounds for time: Rx: #53/36 Rx+: #70/53 5 TGU Rt Side 15 Cal 5 TGU Lft Side 60...

read more

Thursday

Gym - CrossFitWhen anxiety was great within me, your consolation brought joy to my soul. —Psalm 94:19View Public WhiteboardWarm-up5 minutes of movement and or rolling out then 4 rounds of: 150 meter row 3 deadlifts 3 hang pwr cleans 3 push jerksMetcon (AMRAP - Rounds...

read more

Saturday

Gym - CrossFitI will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." —Psalm 91:2View Public WhiteboardInstructionsYou may either do: A: Open WOD 20.4 (Rx or Scaled) B: Clean & Jerk / Box Jump Ladder workoutCrossfit Games Open 20.4 (Ages...

read more