Blog

Exercises, CFN activities, inspiration and more

Monday

Gym - CrossFitIn God, whose word I praise, in God I trust; I will not be afraid. What can mortal man do to me? —Psalm 56:4View Public WhiteboardWarm-up400m run or row then 3 rounds of: 20 walking lunges 5 inchworms 10 hand release push ups 15 situpsMetcon (AMRAP -...

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Saturday

Gym - CrossFitIf anyone has material possessions and sees his brother in need but has no pity on him, how can the love of God be in him? —1 John 3:17View Public WhiteboardMetcon (Time)For Time 30 Cal Assault Air Bike 30 Box Jumps 24"/20 30 KB SDLHP 30 Pull Ups 30 Push...

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Friday

Gym - CrossFitDo not withhold good from those who deserve it, when it is in your power to act. —Proverbs 3:27View Public WhiteboardMetcon (Time)9-15-21-27 calories oh swings#53/35 wall ball #20/14Turkish Get Up (3)3 reps ea arm may add or stay the...

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Thursday

Gym - CrossFitFor the Son of Man came to seek and to save what was lost. —Luke 19:10View Public WhiteboardWarm-up400 run then 3 rounds of 10 air squats 10 pvc pass throughs 10 ohs 10 hand release push upsMetcon (Time)3 RFT Rx: #95/65 100 run 5 Hang Power Snatch 10...

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Wednesday

Gym - CrossFitLet not my heart be drawn to what is evil, to take part in wicked deeds with men who are evildoers; let me not eat of their delicacies. —Psalm 141:4View Public WhiteboardWarm-up3 rounds 5 reps each iron cross roll over v sits inchworms push ups band pull...

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Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Athlete's choiceMetcon (AMRAP - Rounds and Reps)30 min amrap - partner wod10 HSPUs 20 Deadlifts (185/125) 30 Box jumps (24"/20") 40 Pull-ups 50 Wall balls (20"/14") 60 OH lunges...

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Friday

Gym - CrossFitYou became imitators of us and of the Lord; in spite of severe suffering, you welcomed the message with the joy given by the Holy Spirit. And so you became a model to all the believers... —1 Thessalonians 1:6-7View Public WhiteboardWarm-up30 walking...

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Thursday

Gym - CrossFitI will praise you, O LORD, among the nations; I will sing of you among the peoples. —Psalm 108:3View Public WhiteboardWarm-up30 walking lunges 20 pvc pass throughs 10 pvc ohs THEN 3 Rounds of: -5 inchworms -20 abmat situpsMetcon (AMRAP - Rounds and...

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Wednesday

Gym - CrossFitPraise the LORD, O my soul, and forget not all his benefits — who forgives all our sins and heals all our diseases... —Psalm 103:2-3View Public WhiteboardWarm-up400m run/row 30 walking lunges 20 air squats 10 cossack squats 5 inchwormsMetcon (Time)800m...

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Monday

Gym - CrossFitRid yourselves of all the offenses you have committed, and get a new heart and a new spirit... Repent and live! —Ezekiel 18:31-32View Public WhiteboardWarm-upWarm-up 400m run or row then 3 rounds of: 10 Hand Release Push Ups 10 Hang Knee Raise/T2B 15...

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