Saturday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Min warm-up30 Jumping jacks -5 Rounds of Cindy- 20 Russian KB (light) 10 RO2VS Metcon (Time) 40 Min time capWith a partner accumulate: – 16.5k/ 11k lbs Power clean – 22k/ 15k lbs Bench...

Tuesday

Gym – CrossFit I am the good shepherd. The good shepherd lays down his life for the sheep. —John 10:11 View Public Whiteboard Metcon (3 Rounds for reps) (3) 6 min AMRAP Suggested Weights #135/95 AMRAP 6 minutes 3 Power Cleans 3 Front Squats 3 Push Jerks 9 cal...

Thursday

Gym – CrossFit We constantly pray for you, that our God may count you worthy of his calling, and that by his power he may fulfill every good purpose of yours and every act prompted by your faith. —2 Thessalonians 1:11 View Public Whiteboard Metcon (Time) For...

Tuesday

Gym – CrossFit Wisdom is a shelter as money is a shelter, but the advantage of knowledge is this: that wisdom preserves the life of its possessor. —Ecclesiastes 7:12 View Public Whiteboard Warm-up 7) 1 min rounds with 10 seconds rest b/t each minute 1st min:...

Monday

Gym – CrossFit Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed. —1 Peter 1:13 View Public Whiteboard Metcon (5 Rounds for reps) Rx: 55/35 AMRAP 4 minutes 5 Burpees 15 DU...

Friday

Gym – CrossFit Let them give thanks to the LORD for his unfailing love and his wonderful deeds for men. —Psalm 107:31 View Public Whiteboard Warm-up (10) 1 min rounds with 10 seconds rest b/t each minute 1st min: jumping jacks 2nd min: alt lunges 3rd min:...