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

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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)
 
 
 

Monday 4.14.14

Shout out to CrossFit Total Control and CrossFit Ragnarok in Jacksonville, FL for welcoming us this weekend!!

Strength

12 minutes to establish heaviest effort for:

Deadlift + Hang clean + Thruster

Partner WOD

For time:

1k row while partner holds heaviest clean from complex in front rack

50 burpees (6″ target) while partner holds chin-up

50 thrusters (95/65) while partner holds plank

*Coaches will have individual version if needed

VOD

Jesus replied, “If you only knew the gift God has for you and who you are speaking to, you would ask me, and I would give you living water.” John 4:10

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Saturday 4.12.14

10 am Open Gym

VOD
And without faith it is impossible to please him, for whoever would draw near to God must believe that he exists and that he rewards those who seek him.
Hebrews 11:6
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Friday 4.11.14

Strength

Snatch

15 minutes to find a 1RM

Conditioning

“13.4″

7 min AMRAP:

3 clean & jerk 135#/95#

3 toes to bar

6 clean & jerk; 6 toes to bar

…continue up ladder by 3′s for 7 mins

 

VOD
Now may the God of peace, who through the blood of the eternal covenant brought back from the dead our Lord Jesus, that great Shepherd of the sheep, equip you with everything good for doing his will, and may he work in us what is pleasing to him, through Jesus Christ, to whom be glory for ever and ever. Amen.  
Hebrews 13:20-21 

photo 1

Thursday 4.10.14

Strength

EMOTM for 14 mins:

Odd:  5 Strict Pull-ups (add weight if possible)

Even:  5 Strict Ring Dips (increase reps rather than weight)

Conditioning

10 Rounds for time:

120 ft. Shuttle Sprint (20′ out & back, 40′ out & back)

1 Rope Ascent

VOD
God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God.  
Ephesians 2:8
photo 3
 
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