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.


Thursday091814

Warm-up

500m row

2x

10 mountain climbers

10 air squats

10 presses w/bar


Strength

!) 3 x 4 Good Mornings, moderate load for consistent rep speed, rest 60-90sec betw sets
rest 5-8min
2) 8 x 2 HB Back Squat starting at 75% of 1RM and building, rest up to 3min betw sets

 

WOD

Champ

OTM for 6min
3 Shoulder to OH 65/95
2 Ground to Shoulder 65/95

 

Boss

OTM for 6min
3 Shoulder to OH 105/155
2 Ground to Shoulder 105/155

 

Big Daddy

OTM for 6min
3 Shoulder to OH 135/195#
2 Ground to Shoulder 135/195#


Cash Out

Mobility of choice


Additional Work

20min high tempo on airdyne

You were once darkness, but now you are light in the Lord.

Ephesians 5:8

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Wednesday091714

Warm-up

3x

200m run or row

10 medball cleans

10 push-ups


Strength

Front Squat: rest up to 2min betw sets
5 at 70% of 1RM
3 at 75%
2 at 80%
2 at 85%

 

WOD

Champ

4RFT,
3 Thrusters 65/95
Row 500m or run 500m

 

Boss

4RFT,
3 Thrusters 80/115
Row 500m or run 400m

 

BIg Daddy

4RFT, Cap of 10min
3 Thrusters 95/135#
Row 500m

 

Cash out

4 min hip mobility


Additional Work

5 x 2 Strict Shoulder Press starting at %80 and building to a heavy final set, rest up to 90sec betw sets

  • Joshua said to them, "Do not be afraid; do not be discouraged. Be strong and courageous. This is what the LORD will do to all the enemies you are going to fight."
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Tuesday091614

Family and Friends Day, bring someone to any class today.


Warm-up

Coaches choice


WOD

In teams of 2-4 (1 person works at a time)

AMRAP 20

100m medball run (all team members run but only 1 will hold the ball)

15 burpees

20 sit-ups

25 kettle bell swings

 

Cash Out

1) 3x 1 min plank hold

2) 4 min shoulder mobility

 

Troy, we love you and will miss you!

And he said to him, “Truly, I say to you, today you will be with me in Paradise.”

Luke 23:43


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Monday091514

Warm up

row 500m

3x

5 pull ups

10 OHS w/bar

20 double unders


Strength

7 x 2 OHS starting at 70% of 1RM building to a heavy 2RM, rest up to 3min betw sets

rest 5-10min


WoD
3RFT, Cap of 16min 
30 double unders
18 TTB
Row 1000m or Run 800m


Cash out

Stretch hamstrings 5 min

And so we know and rely on the love God has for us. God is love. Whoever lives in love lives in God, and God in them.

1 John 4:16 NIV

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Saturday091314

Warm up

3x

10 jumping squats

10 presses w/ bar

20 double unders


Strength

5x5 Bench press 

starting at 70% of 1RM building to a heavy 5RM, rest up to 2min betw sets


WoD

“Fight Gone Bad”

3 rounds for Max Reps:

1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest


Cash out

hamstring stretch

 

Box Brief
Do you know the reasoning behind the name, “Fight Gone Bad”?
Many years ago, in land far, far away (California… in 2004…) Greg Glassman, founder of CrossFit, designed this workout for a highly conditioned, and highly accomplished, MMA fighter – BJ Penn.
Upon finishing the workout, Greg asked, “How was it?”.
BJ replied… “It was like a fight… a fight gone bad!”

Suffering for Doing Good ] Finally, all of you, be like-minded, be sympathetic, love one another, be compassionate and humble.

1 Peter 3:8 NIV

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