SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday September 1st. 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.


Friday082214

No classes after the noon class today.

Warm-up

3x

100m run

10 wallballs

10 russian KBS


Strength

2-2-2-2-1-1-1 Power Clean starting at 70% of 1RM

 

WOD

Champ

5RFT

7 Thrusters 55/75#

Run 200m

12 Pull-ups

15 KB Swings 25/45#

20 Wall Ball 10/14#


Boss/Big D

5RFT

7 Thrusters 75/105#

Run 200m

12 Pull-ups

15 KB Swings 35/55#

20 Wall Ball 14/20#


Cash Out

4 min shoulder mobility

--Be sure to grab anything that is yours, this is the last day at 2.0


Additional Work

5 x 5 Bench Press starting at 70% of 1RM and building to a heavy 5RM, rest up to 3min betw sets

 

CFC 1.0

The righteous man will flourish like the palm tree, He will grow like a cedar in Lebanon. - See more at: http://bible.knowing-jesus.com/topics/Progress#sthash.Ve1mfmgD.dpuf

 

CFC 2.0

 

CFC 3.0

The righteous man will flourish like the palm tree, He will grow like a cedar in Lebanon. - See more at: http://bible.knowing-jesus.com/topics/Progress#sthash.Ve1mfmgD.dpuf
Psalms 92:12

The righteous man will flourish like the palm tree, He will grow like a cedar in Lebanon.

- See more at: http://bible.knowing-jesus.com/topics/Progress#sthash.Ve1mfmgD.dpuf
Psalms 92:12

The righteous man will flourish like the palm tree, He will grow like a cedar in Lebanon.

- See more at: http://bible.knowing-jesus.com/topics/Progress#sthash.Ve1mfmgD.dpuf

 

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Thursday082114

Friday we will only be open for morning classes including the noon.  We are closed Saturday and Sunday for our move!  If you want to help text Dave at 5072617696


Warm-up

Row 500m

3x

20 double unders or 40 singles

5 up downs

10 air squats


Strength

Sumo Deadlift 7x2 reps (12 min time cap on these)


WOD

For time

2-4-6-8-10-12 reps of

Champ

Buy in and out with 120 single unders

Burpees

KB swings 25/45#


Boss

 

Buy in and out with 60 double unders

 

Burpees

 

KB swings 35/55#


Big Daddy

For time

Buy in and out with 60 double unders

Burpees

KB swings 55/75#


Cash out

1)3x

1 min plank hold

10 ttb or progression on ttb

2)4 min hip mobility

I have set the Lord always before me. Because he is at my right hand, I will not be shaken.
Psalm 16:8
 


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Wednesday082014

Warm-up

3x

200m run

5 presses

10 band pull aparts

5 muscle sntaches


Strength

8 reps of Snatch Balance for skill: 3 at 70% max snatch, 3 at 75%, 2 at 80%, rest as needed betw ea rep

rest 3min

 

8 reps of Power Snatch starting at 70% max power snatch and build only to keep finish position and form, rest up to 90sec betw reps


WOD

Champ

OTM for 10min

Odd - 6 strict shoulder press + 6 Box Jumps

Even -6 strict pull-ups

 

Boss

OTM for 10min

Odd - 6 HPSU + 6 Box Jumps 24/30in

Even - 2 Rope Climbs (work on skill and speed)


Big D

OTM for 10min

Odd - 6 Def. (8in) HPSU + 6 Box Jumps 24/30in

Even - 2 Rope Climbs (work on skill and speed)


Cash Out

1) Spend 5 min working on handstand walking skills

2) 4 min shoulder mobility


Additional Work

6 x 2 Front Squat starting at 70% of 1RM, rest up to 2min betw sets

He who has the Son has life; he who does not have the Son of God does not have life.

1 John 5:12

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Tuesday081914

Warm-up

3x

Running drill

10 sit-ups

10 leg levers


WOD

4 rds, resting 3min betw rds

Row 1000m or 800m run

1 min plank hold with 25/45# plate on back

25 Ab Mat Sit-ups


Cash Out

4 min ankle mobility


Additional Work

2 mile tempo run

To me, to live is Christ and to die is gain.
Philippians 1:21
 
 


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Monday081814

Warm-up

800m run

3x

20m bear crawl

5 deads 65/95


Strength

7 x 2 Strict Shoulder Press starting at 70% of 1RM building to a heavy 2RM, rest up to 90sec betw sets

 

WOD

OTM for 10min

Odd - 4 DL at 75-80% of 1RM

Even - max reps Ring Dips for 30sec


Cash Out

1) 5 x 6 Pendlay Rows, max load ea set, rest 90sec betw sets

2) 4 min shoulder mobility

"Let him who boasts boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.
2 corinthians 10:17-18
 
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