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.
5 x 3 @ 75%
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
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


Every 3 minutes for 10 rounds,

12 cal row (sub is 200m run)

10 clean & jerk, 95/65

8  bar facing burpees


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

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

Front Squat
10 x 2 @ 75%

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

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

The 2014 CrossFit Games begin this week!

Saturday 7.19.14

9 AM  Olympic Lifting

10 AM Open Gym


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
EMOTM for 14 mins:
Odd:  7 strict pull-ups
Even:  7 strict HSPU
3 rounds for time:
15 Hang Power Cleans @ 40-50% of clean
15 Bar Facing Burpees
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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Thursday 7.17.14


Back Squat

2 x 2 @ 80%

2 x 2 @ 85%


30 seconds on, 30 seconds off for 6 rounds of each movement:

Calorie row

Kettlebell swings, 70/53

Burpees (6″ target)


For God is working in you, giving you the desire and the power to do what pleases Him.  Philippians 2:13

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Wednesday 7.16.14

Bench Press
3 x 3 at each grip: close, medium, wide
(30 seconds rest between sets)
For time:
100 Doubleunders
200m Run
50 Walking Lunges
200m Run
25 Deadlifts
200m Run
50 Walking Lunges
200m Run
100 Doubleunders
For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things He planned for us long ago.  Ephesians 2:10


Tuesday 7.15.14

Partner WOD

For time:

400m farmers carry (5 burpees every time athletes switch carry)

50 clean and jerk, 135/95

50 alternating box jumps, 24/20


You are the salt of the earth. But what good is salt if it has lost its flavor?  Matthew 5:13


Monday 7.14.14

There will not be a 6:30 am class today. We apologize for any inconvenience.


Four rounds for time of:
100 foot Walking lunge with 45#/35# plate held overhead
30 Box jump, 24″/20″
20 Wallball shots, 20#/14#
10 Handstand push-ups (sub 1:1 hrpu)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


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