Monthly Archives: April 2012

Tuesday: ——————————————————————————————————————————————————— Strength: Deadlift: 5-5-5-5-5 Met-Con: 8minute AMRAP -Wallballs (20/14) -EMOTM: Sprint 100 meters Coach’s Notes: Yes, we’re doing the second part outside even if it is raining!

Ephesians 6:4 ESV  Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord. Proverbs 22:6 ESV  Train up a child in the way he should go; even when he is old he … Continue reading →

Monday: 17 minute AMRAP 50 Push-Ups 50 kettlebell swings (1.5/1) 50 Double Unders (100 singles) EMOTM: 4 burpees

-8 minute AMRAP  8 deadlifts (185/135) 8 burpees ————–Rest 3 minutes————– -8 minute AMRAP: Traveling overhead plate lunges (45/25) Coach’s Notes: Score = total reps in part 1 plus total meters lunged  part 2. Trailing knee must touch the ground … Continue reading →

2 Corinthians 8:11 ESV So now finish doing it as well, so that your readiness in desiring it may be matched by your completing it out of what you have. Revelation 3:2 ESV Wake up, and strengthen what remains and is about … Continue reading →

Part 1: -Front Squat 1-1-1-1-1 Part 2: Dynamic Effort: Front Squat, 12 sets of 2 reps @ 60% of 1RM every 45 seconds

Galatians 5:22-23 ESV But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. ——————————————————————————————————————————————————— CrossFitters strive to develop all ten domains of fitness. Every CrossFitter should do the … Continue reading →

8 RFT of: -Sprint 150 meters -20 unbroken KBS (1.5/1) -Rest 60 seconds *Coach’s Notes: 25 minute cutoff

James 1:12 ESV Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him. Romans 5:3-5 ESV More than that, we … Continue reading →

4 RFT of: -30 push-ups -30 wallballs (20/14) -30 seconds in an L-sit  *Coach’s Notes: 22 minute cutoff. As always, we will scale as needed for all movements.