SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday October 6th. 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.


Thursday100214

Warm-up

3x

Running drill

10 push-ups

10 air squats


Strength

OTM for 12min

Odd - 2 Mid hang snatch 75-80% of 1RM phyf 95, 

Even - 4 Bench Press at 75-80% of 1RM phyf


WOD

4 rds at tempo resting 1min betw rds

Row 500m

8 Shoulder to OH @%70

Run 200m


Cash Out

4 min shoulder mobility

Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.

Matt 5:11-12

 
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Wednesday100114

Warm-up

Row 500m

2x

20m bear crawl

5 up downs

10 air squats


Strength

1)DE: 4 x 4 Good Mornings, all at 65% of 1RM, rest up to 90s betw sets

 

2)HB Back Squat: rest up to 90s betw sets

5 at 70% of 1RM

5 at 75%

3 at 80%

3 at 80%

2 at 85%

2 at 85%


WOD

10 x 40m sled Push 105# resting 1:2


Cash Out

Hamstring stretch

 

Additional Work 

5 x 5 Pendlay Row, max load ea set, resting 90s betw sets

This is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless until the day of Christ.

Philippians 1:9-10

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Tuesday 093014

Warm-up

3x

5 muscle snatches

10 ring rows

10 jump squats


Strength

8 reps of Power Snatch, all at 65-70% of 1RM snatch working on skill/position, rest as needed betw sets


WOD

Champ

4RFT

3 strict pull-ups

3 Deadlifts 135/185

6 DB push press

3 strict pull-ups

7 Burpee Box Jumps 20"

 

Boss

4RFT

1 Rope Climb

3 DL 185/275

6 HSPU 

1 Rope Climb

7 Burpee Box Jumps 20/24in

 

Big Daddy

4RFT

1 Rope Climb

3 DL 225/315#

6 Def. HSPU (8in)

1 Rope Climb

7 Burpee Box Jumps 20/24in


Cash Out

4 min mobility of choice

Additional Work 

1)8 reps of Snatch, all at 80-85% of 1RM for position/skill, rest as needed betw sets

2)4 sets of max reps TTB resting 45sec betw sets


Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.

John 3:20-21

 


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Monday092914

Warm-up

3x

10 medball cleans

10 presses w/bar

100m run


Strength

OTM for 10min

Odd - 3 Push Press, 85-90% of 1RM phyf

Even - 4 Front Squat at 75-80% of 1RM phyf (take bar from rack)

 

 

WOD

 

5rds resting 1:1

13 Pull-ups

Run 200m ME


Cash Out

4 min shoulder mobility


Additional Work

10min light tempo on airdyne followed by 10min relaxing stretch

 

Happy BIG 30 Coach Josh!


The man without the Spirit does not accept the things that come from the Spirit of God, for they are foolishness to him, and he cannot understand them, because they are spiritually discerned.

1 Corinthians 2:14

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Team WoD Sunday

Warm up

3x

run 100 meters

10 push-ups

10 jumping squats

10 presses w/bar

5 hang cleans w/bar

 

Team WOD:
In pairs
3:00 AMrAP (1:00 of each movement)
Back Squat
Push Press

Tire Flips

 

3:00 Rest

 

400m Run
40 Push-ups
30 T2B
20 Ring Dips
400m Run

Each partner performs movements at the same time in the first half.
For the second half, alternate until each person reaches the total amount of reps. The 400m Run is done together.


Score=total reps + bs wt (each)+ pp wt(each) / time


Cash out

10 minutes splits practice- don't skip this, its good for you.

The person without the Spirit does not accept the things that come from the Spirit of God but considers them foolishness, and cannot understand them because they are discerned only through the Spirit.

1 Corinthians 2:14 NIV

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