SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday December 1st. 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

Friday112814

Warm-up

2x

Running drill

5 push-ups

5 air squats

 


WOD
For Time:  
1-Mile Run  
100 Pull-ups  
200 Push-ups  
300 Air Squats  
1-Mile Run   
If you have a 20# vest or body armor, wear it. 

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Happy Thanks Giving

8:30-10 open gym, 10-11 class today!

 

Warm-up

Row 500m

3x

10 air squats

10 push-ups

20 jacks


WOD

In teams of 2

AMRAP30
15m bear crawl
5 pull-ups
10 sit-ups
10 wallball

Sprint back and tag your partner.


Let us come before him with thanksgiving and extol him with music and song.  For the LORD is the great God, the great King above all gods.

Psalm 95:2-3


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Wednesday112614

Warm-up

3x

10 wallball shots

20 double unders or 40 singles

10 leg levers

 

Strength

Choose A or B

A) 

Front Squat pause holds: hold a full one sec in the hole, rest up to 2min betw sets

4 at 65% of 1RM
4 at 70% 
4 at 75%
2 at 80%
rest 2min
Drop Set: 1 x 12 at 70% of 1RM


B)EMOMx16

Even: 5 front squats from the floor

ODD: 8-10 cal row


WOD

Champ
9-min AMRAP
Buy in with 150 single unders and 15 DL at 95/135
10 Wall Ball 14/20
10 Jumping Pull-ups

Boss
9-min AMRAP
Buy in with 100 double unders and 15 DL at 155/225#
10 Wall Ball 14/20
10 Pull-ups

Big Daddy
9-min AMRAP
Buy in with 100 double unders and 15 DL at 185/285#
10 Wall Ball 14/20
10 Pull-ups


Cash Out

4 min shoulder or lat mobility


Additional Work

4 rds at tempo, no rest and keep consistent tempo
30 ab mat sit-ups
10 GHD Sit-ups
Run 400m


Whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Colossians 3:17

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Tuesday 112514

Warm-up

3x

10 presses w/bar

10 squats

20 jacks


Strength

3-3-3-2-2-2-2 Push Press starting at 70% of 1RM and building to a heavy 2RM


WOD

Champ
4RFT
12 leg levers
18 lunges
9 Jump Squats
9 Ring Dips

Boss
4RFT
9 TTB
9/9 Pistols
9 Jump Squats
9 Strict Ring Dips

Big Daddy
4RFT wearing 20# vest
9 TTB
9/9 Pistols
9 Jump Squats
9 Strict Ring Dips


Cash out

4 min hip mobility


Additional Work

Accumulate 30min of any combo of the following but no rest betw movements/transitions
Bike, Run, Row


Just as you received Christ Jesus as Lord, continue to live in him, rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness.

Colossians 2:6-7

 



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Monday112414

Warm-up

3x

10 sit-ups

10 medball cleans

10 wallball shots


Strength

10 x 2 Power Clean starting at 70% of 1RM building to a heavy 2RM, rest as needed betw reps; light TnG or a fast re-set but DO NOT take hands off bar


WOD

4RNFT
20 weighted sit-ups
10 toes to bar
8 barbell rows


Cash out

4 min low back stretch

A psalm of David.

The Lord is my shepherd, I lack nothing.
    He makes me lie down in green pastures,
he leads me beside quiet waters,
    he refreshes my soul.

Psalm 23

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