SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday December 1st. These classes are Monday, Wednesday at 7:30pm and Friday at 6:30pm.

Contact Dave@crossfitcredence.com or call 507-261-7696 to reserve your spot!  Limited to 15 people.  *contact for available options if your schedule does not allow for you to join the beginners class


A family community focused on results, founded on faith, lead by a diverse group of coaches. Credence is leading people toward strength in mind, body and soul.


Midwest Championship registration is live!  Midwestchampionship.com

Thursday112014

Warm up

500 meter row

2x

15 air squats

10 KBS

5 pull ups


Strength

NFT

25/25 pistols

9 rope climbs

9/9 turkish get ups w/KB


WoD

10-9-8-7-6-5-4-3-2-1

Deadlift

Hang clean

Jerk

Champ (65/95)

Boss (95/135)

Big D (105/155)


Cash out

mobilize hips and hamstrings


Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the Lord, and on his law he meditates day and night.

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Wednesday111914

Warm-up

3x

10 goodmornings w/bar

10 wallball shots

20 jacks


Strength

DE deadlift 5x5 reps all at 65-70%


WOD

4RFT

12 thrusters 65/95

200m row


Cash out

3 rds resting 1min betw rds
Plank 90sec
20 Full Sit-ups


4 min low back stretch


Sanctify them by the truth; your word is truth.

John 17:17

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Tuesday111814
Warm up
-muscle snatch
-duck walk bar on back
-3-5 strict pull ups
-snatch balance w/bar

Strength
Mid Hang Snatch (3@70% 2@75% 2@80% 2@85% 2@90%)
 
WOD
Champ
12-10-8
Shoulder to Overhead 65/95
strict banded pull ups

Boss
12-10-8
Shoulder to Overhead 105/155
Strict pull ups

Big Daddy
7-5-3
Shoulder to Overhead 145/205
Strict pull ups 15/30# dumbbell between feet

Cash out
Tabata push-ups
5 minutes shoulder mobility

Your word is a lamp to my feet and a light for my path.
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Monday111714

Warm-up

Wall facing squats

Up downs

Running drill (inside)


Strength

HB Back Squat:  rest up to 90s betw sets

6 at 65% of 1RM

5 at 70%

3 at 75%

3 at 80%

rest 2min

5 more singles at any load 85% + phy


WOD

Champ
5RFT
Buy in with 20 Walking Lunges and 10 burpees

5 pull-ups
10 Wall Ball 14/20
100m Shuttle Run

 

RX
5RFT,
Buy in with 20 OH Walking Lunges 25/45# and 10 burpees
5 Muscle-Ups or 5 C2B and 5 ring dips
10 Wall Ball 14/20
100m Shuttle Run


Cashout

4 min hip mobility

 

Additional Work

Accumulate 90sec of L Sit Hold, rest 20s betw breaks

Your word is a lamp to my feet and a light for my path.
Psalm 119:105
 
 


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Team WoD Sunday

Warm up

easy 7 minute AMRAP at a walking pace of:

3-5 strict pullups

5-7 GHD sit ups or ab mat sit ups

8-10 jumping squats, focusing max height

12-15 box jumps, focusing on hip extension for accuracy and precision 


WoD

In teams of two, one perosn holding core exercise, one person working for reps, alternating as needed

Complete for time:

50 Wall Balls – Wall Sit, back flat on wall

50 Box Jumps – Hollow Hold

50 Pull-ups – L-sit or chair hold from bar (to scale this for grip strength, sit in bottom of goblet squat)

50 KB Swings (35#/55#) – handstand hold

50 Calorie Row – plank


Cash out

Use ALL remaining time to stretch, we NEED this! 

-hips

-hamstrings

-shoulders

-wrists

-ankles


Deuteronomy 31:6

Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you."
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