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.


Thursday072414

Happy birthday Allie!

Warm-up

3x

10 ring rows

10 push-ups

20 jacks


WOD

Its a double!

"Fran"

21-15-9

Thrusters 65/95

Pull-ups

 

Rest up to 10 min

 

"Elizabeth"

21-15-9

Clean 95/135

Ring dips


Cash Out

4 min shoulder mobility

Jesus said, "Let the little children come to me, and do not hinder them for the kingdom of heaven belongs to such as these."

Matt 19:14

 


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Wednesday072314

Happy Big 50 Kevin!

Warm-up

3x

20 double unders or 40 singles

10 air squats

5 chin-ups

5 burpees


Strength

HB Back Squat: rest up to 2min betw sets
5 at 65% of 1RM
5 at 70%
5 at 70%
5 at 75%
5 at 75%


WOD

Champ

5RFT
4 strict pull-ups

4 push-ups
6 Dead Lifts 135/185#
60 singel unders
16 leg levers
16 goblet squats


Boss

5RFT
4 Muscle-ups or 8 strict pull-ups and 8 ring dips
6 DL 155/225#
30 double unders
8 TTB
8/8 Pistols


5RFT
4 Muscle-ups
6 DL 165/235#
30 double unders
8 TTB
8/8 Pistols


Cash Out

4 min hip mobility


Additional Work

20min airdyne at tempo OR 2.5 mile tempo run

"What about you?" Jesus asked. "Who do you say that I am?" Simon Peter answered, "You are the Christ, the Son of the living God."
Matt 16:15-16
 


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Tuesday072214

Warm-up
3x
200m run
10 muscle snatches
10 air squats


Strength
7 x 2 Hang Power Snatch building only to keep form and position, rest as needed betw sets

OTM for 7min
2 High Hang Snatch at 70-80% of 1RM phyf

 

WOD

Champ
3RFT
400m run
7 clean and jerks 65/95
12 push-ups

Boss
3RFT
Run 400m
7 squat clean and jerk 95/135
12 ring dips

Big D
3RFT
Run 400m
7 Squat Clean and Jerk 100/145
12 Ring Dips

 

Cash out
4 min ankle mob

 

Additional work
2000m tempo row

I have chosen the way of truth; I have set my heart on your laws.
Psalm 119:30
 
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Monday072114

Warm-up

3x

5 presses w/bar

10 ring rows

200m run/row


Strength

OTM for 12min
Odd - 5 HSPU + 5/5 DB Snatch alt arms
Even - 2 rope climbs or 6 strict chin-ups


WOD

Champ

15-12-9
Banded Pull-ups
Burpee Box Overs 20in


Boss/big D

15-12-9
CTB Pull-ups
Burpee Box Overs 20/24in


Cash Out

1) Accumulate 3min of hollow rock, rest 15sec betw breaks

2) 4 min shoulder mobility


Additional Work

DE: 4 x 7 Bench Press, all at 65% of 1RM, rest up to 90sec betw sets

If we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.

1 John 1:7

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Saturday071914

10am, and teen class are at Fosters 8 and 9am are at CFC

Normal Class WOD

Warm-up

3x

5 strict pull-ups

10 up downs

200m run


Strength

Sumo Deadlift 6x3 reps


WOD

5RFT

400m run

15 deads Champ95/135,  Boss/big D155/225

 

Saturday swim WOD:
Teams of 2- (1 person working)
4 rounds for time; 30 min time cap
- 50m swim (each partner buoy and back)
- 20 alternating partner water burpees
- 20 beach 10m shuttle sprints (alternating)
- both partners bear crawl up hill and run back to the water to begin the swim again!

I will praise you with an upright heart as I learn your righteous laws.

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