SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday January 5th. 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

Thursday121814

Warm-up

3x

20 jacks

10 Russian KBS

10 air squats


Strength

OTM for 10min
Odd - max reps strict HSPU or DB press for 20sec
Even - max reps front squat for 20sec


WOD

4 rounds resting 2min betw rds
Row 300m
12 Box Jump 20in
18 KB Swings Champ 25/45, Boss 35/55, Big D 50/70# UB


Cash Out

2 sets resting 1min betw sets
15 sec Hollow Rock Hold
45 sec plank hold with 25/45# plate on back
max reps knee to elbow

An angel of the Lord appeared to him in a dream and said, "Joseph, son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins."
MATT 1:20-21
 
 
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Wednesday121714

Warm-up

3x

5 muscle snatches

10 air squats

10 leg levers


Strength

A)3-stop Snatch into 1 hang (mid) snatch: rest up to 90sec betw sets/reps

2 at 70% of 1RM hang snatch
2 at 75%
2 at 80%
3 at 85%
3 at 90%


B)EMOMx16

Even: 5 touch and go power snatches

ODD: 15 second hollow rock


WOD

Champ

5-10-15

Ring row 

Push-ups

Shoulder to overhead 65/95


Boss

5-10-15

Ring row (feet elevated)

Push-ups

Shoulder to overhead 95/135

 

Big Daddy

5-7-9 
Muscle-Ups
Shoulder to OH (take bar from ground) 115/175#



Cash Out

4 min shouler mobility


Additional Work

3 x 3-min ME on airdyne, 2 min off/recovery

Mary said, "My soul glorifies the Lord and my spirit rejoices in God my Savior.... The Mighty One has done great things for me - holy is his name."

Luke 1:46

 



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Tuesday 121614

Warm up

row or run 400

3x

15 sit ups

10 wall facing squats

5 strict pull ups

 

Strength A.

Front squat pause holds: pause a full one sec in the hole:
3 at 70% of 1rm
3 at 75%
2 at 80%
2 at 80%
2 at 85%
2 at 85%


Strength B.

 EMOMx7, rest 1 min, repeat EMOMx7

5 KBS
4 burpees
3 hang squat cleans 

you choose your weights


WOD

21-15-9
Pull ups (BD do c2b)
Wall ball (14/20#) (BD 20/30#)


Cash out

lats stretch

 Holiday Party photo bomb with Coach Heather, Zach Demmer, Corey Demmer and Danielle Dudlext

 

 Additional work

3x18 ghd sit ups

 

But the angel said to her, “Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will never end.”

Luke 1:30-33 NIV

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Monday121514

Warm-up

3x

10 jumping squats

20 jacks

10 presses w/bar


Strength

EMOMx14

Even: 5 burpees plus 8 sit-ups

ODD: 3-5 wall walks


WOD

"Fight Gone Bad"

Three rounds of:   
Wall-ball Shots (Reps), 14/20#
Sumo deadlift high-pull (Reps),  55/75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 55/75#
Row (Calories)  
1-minute rest
 
3 rounds For Reps

 

Cash Out

4 min shoulder mobility


The angel said to [Mary], "Do not be afraid, you have found favor with God. You will be with child and give birth to a son, and you are to give him the name Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over the house of Jacob forever."

Luke 1:30-33

 

 

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Team WoD Sunday

Warm up

3x

Run 100

10 jumping squats

10 sit ups

10 wall ball shots


Skill

5x max hold chin above bar (advanced do 5-10 strict pull-ups first)

5x max support hold on rings (advanced do max strict ring dips)

 


WOD

Medicine Ball Madness
In pairs using a 14/20# MB
100m Run, 200m Run, 400m Run – Each person completes the total meter runs, one person running at a time while partner holds mb
50 Ball over pull up Bar w/ squat, partner catches and passes back
50 MB Sit-ups, partner catches taps ball to ground behind head and passes back
50 MB Lunges, holding ball between partners lunge in sync
100 MB handoffs- standing back to back pass ball to partner, change direction after 50
400m Run, 200m Run, 100m Run


Cash out

couch stretch 5 minutes

When he had called together all the people’s chief priests and teachers of the law, he asked them where the Messiah was to be born. “In Bethlehem in Judea,” they replied, “for this is what the prophet has written: “‘But you, Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for out of you will come a ruler who will shepherd my people Israel.’”

Matthew 2:4-6 NIV

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