SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday August 4th. These classes are Monday, Wednesday at 7:30pm and Friday at 6:30pm with a make up day on Saturday at 12:15pm.

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.


Tuesday072914

Warm-up

3x

200m run

20m bear crawl

2 wall walks or 10m handstand walk


Skill work

4RNFT:
3 Sotts Press 35/45#
4 steps forward, 4 back of duck walk 35/45#
20 double unders or 40 singles
4 Strict Chin-ups


WOD

Champ

6RFT
2 wall walks
6 chin-ups
4/4 KB Snatch 20/35# to same arm
2 Thrusters 65/95#


Boss

6RFT
4 HSPU or 3 wall walks
2 Rope Climbs
4/4 KB Snatch 35/55# to same arm
2 Thrusters 85/125#


Big D

6RFT
4 Deficit HSPU (6-8in)
2 Rope Climbs
4/4 KB Snatch 35/55# to same arm
2 Thrusters 85/125#


Cash Out

1) 500m row for time

2) 4 min lat stretch


Additional Work

3-stop snatch into hang (mid to high) snatch (thats one set), rest as needed betw sets/reps:
3 reps at 70% of 1RM
5 reps at 75%
7 more reps at any load 75%+ phyf


5 x 4 One Arm DB Row, max load ea set, rest to recover betw sets

I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
Phalippians 3:14
 


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Monday072814

Warm-up

3x

100m run

10 wallball shots

5 strict pull-ups

10 sit-ups


Strength

Front Squat Pause Holds: pause 1 sec in the hole w/ ea rep
3 reps at 65%
3 at 70%
2 at 75%
2 at 80%
2 at 85%

rest 2min
Drop Set: 1x12 at 65% (no pause hold)


WOD

Champ

5 rds, rest 1:2
5 Burpees
7 Pull-ups (strict)
5 Burpees
14 leg levers


Boss

5 rds, rest 1:2
5 Burpees
7 Pull-ups (strict)
5 Burpees
7 TTB


Big D

5 rds, wearing 20# vest, rest 1:2
5 Burpees
7 Pull-ups (strict)
5 Burpees
7 TTB


Cash Out

4 min shoulder mobilty


Additonal Work

Accumulate 20min of tempo work with any combo of the following
- Row
- Run
- Airdyne

Since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.

Hebrews 12:1

 


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Team WoD Sunday

Warm up

run or row 800 meters

3x

5 chin ups

10 squats

10 sit ups


Strength

Bring Sally up retest (RX 95/135)


WoD

2014 Event 4-5

Three women or 3 men complete for time:
50 thrusters, 95 lb/135lb
10 14-foot rope ascents
40 thrusters, 95 lb/135lb
8 14-foot rope ascents
30 thrusters, 95 lb/135lb
6 14-foot rope ascents


Cash out

3x
5 skin-the-cats
10 supermen


4 minutes couch stretch


World's Best Boot Camp next session begins August 16th!

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,

Hebrews 12:1 NIV

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Saturday072614

Warm-up

3x

5 push-ups

10 air squats

10 sit-ups

20 jacks


Strength

1) OTM for 14min
Odd - 3 DL, 80-85% of 1RM phyf
Even - 10 ring push-ups (rings 5in off floor)


2) 16 box jumps to reach max height, rest up to 45sec betw ea rep


WOD

8-min AMRAP
5 pull-ups
5 Manmakers


Big D

8-min AMRAP
5 CTB Pull-ups
5 Manmakers, 25/35# DBs


Cash Out

4 min shoulder mobility


Additional Work

1) Skill: 6 sets of 2 Snatch Balance into 2 OHS for position/speed. Build only to maintain finish position and technique, rest as needed betw sets

2) 3 x 18 GHD Sit-ups NFT


I will hasten and not delay to obey your commands.

Psalm 119:60

 


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Friday072514

Warm-up

3x

10 air squats

15 mountain climbers

5 presses w/bar

10 band pull aparts


Strength

Strict Shoulder Press: rest up to 90sec betw sets
6 at 60% of 1RM
4 at 65%
3 at 70%
2 at 75-80% phyf
2 at 80-85% phyf


WOD

Champ

25-20-15
Wall Ball 14/20
Leg levers
KB Swing 25/45#


Boss

25-20-15
Wall Ball 14/20
TTB
KB Swing 35/55#


Big D

25-20-15
Wall Ball 14/20
TTB
KB Swing 55/75#


Cash Out

1) 50 Walking Lunges with 55/75# on back

2) 4 min hip mobility


Additional Work

DE: 3 x 5 Good Mornings with chains, all at 60-65% of 1RM

Good will come to him who is generous and lends freely, who conducts his affairs with justice.

Psalm 112:5

 


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