Tuesday 7.29.14

This is the last week for check-ins that donate meals to veterans!  Let’s make it count!  
In August every 3 check-ins will donate 1 brick for a school.  
It takes 3,000 bricks to build a school!
August’s  non-profit partner is BuildOn.  Check them out!
 
Partner WOD
For time:
750m Row while partner holds front rack, 80% of clean
50 Burpees while partner holds overhead, 135#/95#
50 Thrusters while partner holds chin-up, 95#/65#
 
VOD
A gentle answer deflects anger, but harsh words make tempers flare. 
Proverbs 15:1
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Monday 7.28.14

Strength

Back Squat

5 x 3 @ 70%

Conditioning

For time:

3 rounds of 10 chest to bar pull-ups + 40 walking lunge steps

3 rounds of 200m run + 10 back squats @ 60% (from floor)

VOD

Lead me by your truth and teach me, for you are the God who saves me. All day long I put my hope in you.  Psalm 25:5

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Saturday 7.26.14

9 am Olympic Lifting
10 am Free Community WOD

Friday 7.25.14

“Tabata Something Else”
20 seconds on, 10 seconds off, for 8 rounds of each movement:

Pull-ups
Push-ups
Sit-ups
Squats

VOD
Therefore confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working. James 5:16

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Thursday 7.24.14

A PROGENEX Pre-Order sign-up is at the box, due 7/31/14.
 
In August we will be transitioning to a new sign-in system, Front Desk.  We are trying to work ahead on our end so that the transition will be as smooth as possible for you, but we will need to re-enter each individuals card on file when we transition.  We will update and remind you when we get closer.
 
 
Strength
Deadlift
5 x 3 @ 75%
 
Conditioning
For time:
20 Sumo Deadlift Hi-Pull 95#/65#
30 Toes to Bar
40 Ground to Overhead 95#/65#
50 Doubleunders
100 ft. OHD Walking Lunges 45#/25#
200m Sprint
 
VOD
Like newborn babies, you must crave pure spiritual milk so that you will grow into a full experience of salvation.
Cry out for this nourishment. 
1 Peter 2:2
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Wednesday 7.23.14

Conditioning

Every 3 minutes for 10 rounds,

12 cal row (sub is 200m run)

10 clean & jerk, 95/65

8  bar facing burpees

VOD

Then the way you live will always honor and please the Lord, and your lives will produce every kind of good fruit. All the while, you will grow as you learn to know God better and better.  Colossians 1:10 

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Tuesday 7.22.14

Partner WOD

7 min AMRAP:

10 Calorie Row

10 Wall Ball Shots 20 / 14

7 min AMRAP:

10 Power Cleans 95 / 65

100m Shuttle Sprint (50m out and back)

7 min AMRAP:

10 Overhead Walking Lunges 45 / 25

10 Kettlebell Swings 53 / 35

*partners must alternate rounds

VOD
My child, listen and be wise: Keep your heart on the right course. 
Proverbs 23:19 
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Monday 7.21.14

Strength
Front Squat
10 x 2 @ 75%

Conditioning
3 Rounds For Time:
600m Run
20 Box Jumps 24″/20″
10 Shoulder to Overhead (65% of Jerk)

VOD
O God, you are my God; earnestly I seek you; my soul thirsts for you; my flesh faints for you, as in a dry and weary land where there is no water.
Psalm 63:1

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The 2014 CrossFit Games begin this week!

Saturday 7.19.14

9 AM  Olympic Lifting

10 AM Open Gym

VOD

Give, and you will receive. Your gift will return to you in full-pressed down, shaken together to make room for more, running over, and poured into your lap. The amount you give will determine the amount you get back.”  Luke 6:38

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Friday 7.18.14

10 minutes to find 1 RM weighted pull-up
 
then
 
EMOTM for 14 mins:
Odd:  7 strict pull-ups
Even:  7 strict HSPU
 
Conditioning
3 rounds for time:
15 Hang Power Cleans @ 40-50% of clean
15 Bar Facing Burpees
 
VOD
Since you have been raised to new life with Christ, set your sights on the realities of heaven, where Christ sits in the place of honor at God’s right hand. 
Colossians 3:1
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