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.


Midwest Championship registration is live!  Midwestchampionship.com

Friday103114

Strength

12 reps of Split Jerk. Start at 65% of 1RM and build ONLY to keep position and form. Cap this to 15min. You can build to a heavy final 3-4 reps if you feel good under the bar.

 

WOD

2xAMRAP 6 resting 2 min between AMRAPS

15 wall ball shots 14/20

10 burpees

5 pull-ups


Cash Out

4 min shoulder mobility


Additional Work

HB Back Squat: rest up to 2m betw sets
5 at 70% of 1RM
3 at 75%
2 at 80%
2 at 85%
5 more singles at any load 85%+

It is by grace you have been saved, through faith - and this not from yourselves, it is the gift of God - not by works, so that no one can boast.
Ephesians 2:8-9
 
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Thursday103014

Strength


High Hang Snatch:  rest as needed betw reps/sets

3 reps at 65% of 1RM hang snatch

2 at 70%

2 at 75%

2 at 80%


rest as needed


6 reps of Snatch, all betw 80-85% of 1RM phyf for skill/position.  NFT.


WoD(s)


12-9-6

HB Back Squat (65/95) (95/135) (145/205)

Ring Dips

TTB


rest 3-5m


2RFT, cap of 4m

40 ab mat sit-ups

10 Push-ups


Cash out

5 min split stretch

Psalm 27:4

One thing I ask of the LORD, this is what I seek: that I may dwell in the house of the LORD all the days of my life, to gaze upon the beauty of the LORD and to seek him in his temple.



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Wednesday102914

Strength

4 x 6 Dead Lift, all at 65-70% of 1RM resting 90s betw sets


WOD 

Champ

5 rds of 30sec on, 15sec off
max reps shoulder to overhead w/db
max reps jumping lunges
max reps single unders
max reps jump squats 35/45#


Boss/Big D

5 rds of 30sec on, 15sec off
max reps HSPU
max reps Pistols alt legs
max reps double unders
max reps jump squats 45#


Cash Out 

4 min hip mobility


Additional Work

5 x 6 One Arm Rows, max load ea set, rest up to 1m betw sets

rest to recover

60 walking lunges with 65/95# on back


All men are like grass, and all their glory is like the flowers of the field; the grass withers and the flowers fall, but the word of the Lord stands forever.

1 Peter 1:24-25


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Tuesday 102814

Strength

Clean and Jerk 10x1 reps starting at %75

 

WOD

3 rounds resting 2min betw rds 
4 min high tempo on rower or airdyne
Run 400m at high tempo/90% of ME


Cash Out

4 min hamstring stretch

Additional Work 

3-stop snatch into 1 hang (mid) Snatch: rest up to 90s betw sets
2 sets at 75% of 1RM snatch
2 at 80%
2 at 85%
4 at 90%


The word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.

Hebrews 4:12

 



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Monday102714

Strength

HB Back Squat: rest up to 2m betw sets
4 at 65% of 1RM
4 at 70%
3 at 75%
3 at 80%
2 at 85%
2 at 85%
2 at 90%
2 at 90%


WOD

6rds resting 1m betw rds
5 Power Clean Champ65/95#  Boss95/135#  Big D 135/185#
Sprint 100m


Cash Out

4 min ankle mobility


Additional Work

50 strict pull-ups for time

All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the man of God may be thoroughly equipped for every good work.
2 Timothy 3:16-17
 



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