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

Friday102414

Warm-up

3x

5 presses/bar

10 ring rows

10 medball cleans


Strength

2-2-2-2-1-1-1 Strict Shoulder Press


WOD

Champ
5RFT
Buy in with 20 sit-ups
5 Ground to OH 65/95

16 push-ups
10 pull-ups
10 Wall ball 10/14#


Boss
5RFT
Buy in with 20 TTB
5 Ground to OH 95/135#
8 HSPU
10 pull-ups
10 Wall ball 14/20


Big Daddy

5RFT
Buy in with 20 TTB
5 Ground to OH 115/165#
8 HSPU
10 pull-ups
10 Wall ball 14/20


Cash Out

Mobility of coaches choice

 

Additional Work

2 mile tempo run

 

 

ATTENTION 

Friends and family, on Monday I will be stating The Man Crusher challenge. 

I need your help!

If you know anyone looking to change their life and be a fitter better self please send them my way! 

Call 507-261-7696 or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it
 



A man finds joy in giving an apt reply — and how good is a timely word!
Proverbs 15:23
 
 


Add a comment
 
Thursday102314

Warm up

100 butt kicker single unders

800m run

2x

10 med ball cleans

3-5 strict pull ups

 

Strength

3 sets of max reps unbroken pull ups


WoD

3 rounds resting 1:2

15 wall ball shots (scl 14/20) (RX 20# for gals/30# for dudes)

KBS (35/55) (55/75)

100 meter run MAX EFFORT!!!


Cash out

Accumulate 2min of Hollow Rock resting 20s betw breaks


Additional work

20 minutes high tempo air dyne


Carry each other's burdens and in this way you will fulfill the law of Chris
Galatians 6:2

Add a comment
 
Wednesday102214

Warm-up

Coaches choice

 

Strength

3-3-3-2-2-2-2 Sumo Dead lift


WOD

4 rounds at tempo - goal is to take minimal rest and go all UB
16 walking lunges 25/45 plate overhead
25 ab mat sit-ups


Cash Out

4 min low back stretch


Additional Work

OTM for 12min
Odd - 4-5 Muscle-Ups phyf
Even - 3 Front Squat at 75-80% of 1RM phyf

I desire to do your will, O my God; your law is within my heart.
Psalm 40:8
 


Add a comment
 
Tuesday 102114

Warm-up

3x

50m run

5 muscle snatches

10 wallball shots


Strength

Hang Snatch: 
5 reps at 65% of 1RM hang snatch - cap of 3m
rest 1min
5 reps at 70% - cap of 3m
rest 1m
3 at 75% - cap of 2m
rest 1m
3 at 80% - cap of 2m


WOD

Champ

8-min AMRAP
2 Squat Clean Thruster 65/95
2/2 DB Snatch 25/30
50m shuttle (25m out, 25m back)


Boss
8-min AMRAP
2 Squat Clean Thruster 75/115#
2/2 DB Snatch 30/45
50m shuttle (25m out, 25m back)

 

Big D

8-min AMRAP
2 Squat Clean Thruster 75/115#
2/2 DB Snatch 45/60#
50m shuttle (25m out, 25m back)



rest 2 min


Max reps in 2 min of burpees


Cash Out

4 min hip mobility

 

Additional Work 

20min tempo on airdyne

Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.

Psalm 51:12

 



Add a comment
 
Monday102014

Warm-up

3x

10 jumping squats (take your time and jump)

20 double unders

10 lunges


Strength

24 reps of box jump at a challenging height for explosiveness, rest up to 45s betw reps


WOD

Champ

5 sets taking less than 15s rest betw ea movement & resting 1min after the triplet
6 HB Back Squat at 70-75% of 1RM
12 ring rows
18 Push-ups

 

Boss
5 sets taking less than 15s rest betw ea movement & resting 1min after the triplet
12 HB Back Squat 95/135 (from the ground)
12 Pull-ups
18 Push-ups

 

Big D

5 sets taking less than 15s rest betw ea movement & resting 1min after the triplet
6 HB Back Squat at 70-75% of 1RM
12 CTB pull-ups
18 Push-ups


Cash Out

4 min shoulder mobility


Additional Work

!)DE: 4 x 6 DL with chains, all at 65% of 1RM resting 60-90s betw sets
2)3 x 15 GHD Sit-ups NFT

Delight yourself in the Lord and he will give you the desires of your heart.
Psalm 37:4
 
 
Add a comment
 

Warning: Illegal string offset 'active' in /home/crossfitcredence/crossfitcredence.com/templates/cfcblack1.4/html/pagination.php on line 90

Warning: Illegal string offset 'active' in /home/crossfitcredence/crossfitcredence.com/templates/cfcblack1.4/html/pagination.php on line 96

Warning: Illegal string offset 'active' in /home/crossfitcredence/crossfitcredence.com/templates/cfcblack1.4/html/pagination.php on line 90

Warning: Illegal string offset 'active' in /home/crossfitcredence/crossfitcredence.com/templates/cfcblack1.4/html/pagination.php on line 96
«StartPrev12NextEnd»

Page 1 of 2

 

© Copyright CrossFit Credence Rochester, Minnesota