Friday 4.25.14

Strength
Power Snatch 
5 x 1 @ 75%
 
Snatch Deadlift
2 x 2 @ 110%
 
 
Conditioning
6 x 500m Row sprint
-Rest 1:1
 
 
VOD
…Great and marvelous are your works, O Lord God, the Almighty. Just and true are your ways, O King of the nations.   Revelation 15:3
photo (56)

Thursday 4.24.14

Strength
Power Clean
5 x 1 @ 75%
 
Jerk
1 x 2 @ 75%
2 x 2 @80%
 
 
Conditioning
EMOTM for 10 mins:
2 Cleans @ 70% 1 RM (any form)
With remainder of minute, max reps HSPU
 
 
VOD
But God showed his great love for us by sending Christ to die for us while we were still sinners.   Romans 5:8
motivational-quotes6

 

Wednesday 4.23.14

Strength
Back Squat
1 x 4 @ 75%
3 x 4 @ 80%
 
Conditioning
For time:
30 HRPU
50 Doubleunders
30 ft. Lunge w/OHD plate 45#/25#
50 Doubleunders
30 Toes to Bar
50 Doubleunders
30 Ground to Overhead 95#/65#
VOD
He isn’t here! He is risen from the dead, just as he said would happen. Come, see where his body was lying.  
Matthew 28:6

photo (2)

Tuesday 4.22.14

Conditioning

Every 3 minutes for 10 rounds:

12 Calorie Row

10 Over the Box Jumps 24″/20″

8 Deadlift 155#/110#

VOD

The heavens proclaim the glory of God. The skies display his craftsmanship.   Psalm 19:1

photo (1)

Monday 4.21.14

Strength

Bench Press

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

Conditioning

Partner WOD

7 min amrap:

50 double unders

50 wallball shots, 20/14

7 min amrap:

50 SDHP, 75/55

50 push press

7 min amrap:

50 kettlebell swings, 53/35

50 burpees (6″ target)

Rest 2 minutes between amraps

*Coaches will have individual version

VOD

He isn’t here! He is risen from the dead, just as he said would happen. Come, see where his body was lying.  Matthew 28:6

photo (55)

Saturday 4.19.14

9 am Olympic Lifting
10 am Open Gym
 
VOD
And when I am lifted up from the earth, I will draw everyone to myself. 
John 12:32 
photo

Friday 4.18.14

Strength
Back Squat
1 x 8 @ 68%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
 
Conditioning
“Good Friday WOD”
 
VOD
He himself bore our sins in his body on the tree, so that we might die to sins and live for righteousness; by his wounds you have been healed.  1 Peter 2:24

Thursday 4.17.14

Strength

5 x 1

Snatch push press + 3 OHS (3 sec pause in the bottom)

*start at 60% and work up by feel

Conditioning

2 rounds for time:

400m run

15 power snatch, 75/55

400m run

15 kettlebell swings, 53/35

VOD

Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.  Ephesians 5:2

photo (54)

Wednesday 4.16.14

We are so excited to announce that we are now partnered up with the Sweat Angels program! What this means is every time you check into CrossFit Confortare on Facebook, Sweat Angels will make a donation to the featured charity of the month.  Each month will be different.  April check-ins will donate time for autism therapy, 1 check in = 1 minute of therapy time!    
Check in.  Get in shape.  Give back.  
CFC community, let’s get after it!
 
Strength
Every 90 seconds for 8 rounds:
Odd:  5  Bench Press 70%
Even:  15 GHD sit-ups 
 
 
Conditioning
EMOTM for 10 minutes:
1 rope climb
*if you’re feeling frisky do 1 rope climb + 5 hspu
 
 
VOD
For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.   Matthew 20:28
April_5

Tuesday 4.15.14

As of next Wednesday 4/23/14 there will no longer be babysitting available at the 8am. 
 
Progenex order is in; pick up in the lobby.  If you ordered the rasp/lemon Force it is on backorder.
There are still several CFC hoodies waiting for their forever home.
 
 
Strength
Push Press
3 x 5 @ 78%
 
 
Conditioning
7 rounds for time of:
250m Row
7 Clean & Jerk 115# / 75#
14 Wallball Shots 20# / 14#
-rest 2 minutes between rounds
*coaches will have percentage scaling options
 
VOD
Then Jesus said to his disciples, “If any of you wants to be my follower, you must turn from your selfish ways, take up your cross, and follow me.”      Matthew 16:24
 photo (15)
 
 
 
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