SCHEDULE FREE INTRO

                             (507)261-7696

Next beginners classes start Monday April 7th we will be offering 2 class times. 8:30am Monday, Wed and Friday and 7:30pm Monday, Wednesday and Friday at 6:30pm with a make up day on Saturday at 11:15am.

Contact Dave@crossfitcredence.com or call 507-261-7696 to reserve your spot!  Limited to 15 for pm classes and 10 for am classes  *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.


Thursday041714

Warm-up

3x

10 jumping squats

10 medball cleans

10 push-ups


Strength

EMOMx8

2 Clean and jerks


WOD

For time

50-40-30-20-10 Wall Balls, 14/20
25-20-15-10-5 Box Jumps, 20/24"


Cash out

4 min shoulder mobility

Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law.
Romans 13:8
 


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Wednesday041614

Warm-up

3x

10 deads (65/95)

10 presses w/bar

10 sit-ups

20 jacks


Strength

DL: rest up to 2min betw sets
5 at 70% of 1RM
3 at 75%
3 at 80%
2 at 85-90%
2 at 85-90%
1 at 90-95%
1 at 90-95%


WOD

Champ

OTM for 18min
Odd - 2 Split Jerk at 75-80% of 1RM (from the rack)
Even - 14 abmat sit-ups


Boss

OTM for 18min
Odd - 2 Split Jerk at 75-80% of 1RM (from the rack)
Even - 14 weighted sit-ups


Big Daddy

OTM for 18min
Odd - 2 Split Jerk at 75-80% of 1RM (from the rack)
Even - 7 GHD Sit-ups


Cash out

Mobility of coaches choice


Additional work

1) 3RFT:
200m Sled Drag 50/105#
100m Lunge w/ 45/65# on back
25 KB Swings 55/75# with 5 burpees at every break


2)4x5-min ME on airdyne, rest 3min betw each set

This is why you pay taxes, for the authorities are God's servants, who give their full time to governing. Give everyone what you owe him. If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.

Romans 13:6-7

 


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Tuesday041514

Warm-up
3x

10 muscle snatches

5 OHS

10 wallballs

20 double unders


Strength

7x1 Hang Power Snatch at 70% of 1RM hang snatch, rest 15-30sec between each rep


WOD

Champ

9-min AMRAP
Buy in of 12 push-ups and 12 pull-ups
5 Front Squats 65/95
3 Shoulder to OH 65/95
3 Rope pulls


Boss

9-min AMRAP
Buy in of 9 Muscle-ups or 12 C2B pull-ups and 12 ring dips
5 Front Squats 95/135
3 Shoulder to OH 95/135
1 Rope Climb


Big Daddy

9-min AMRAP
Buy in of 9 Muscle-ups
5 DB Front Squat 25/40
3 DB Shoulder to OH 25/40
1 Rope Climb


Cash out

1)4x6 Pendlay Rows at max load ea set, rest up to 2min betw sets


2)4 min shoulder mobility


Additional Work

Snatch off blocks: rest as needed betw sets/reps
4 at 70% of 1RM hang snatch
4 at 75%
6 at 80%

I want to remind you of the gospel I preached to you... that Christ died for our sins according to the Scriptures, that he was buried, and that he was raised on the third day according Scriptures.

1 Corinthians 15:1-4

 


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Monday041414

Warm-up

400m run

3x

10 ring rows

10 good mornings w/bar

10 jumping squats


Strength

4x5 Good Mornings all at 65% of 1RM resting 90sec betw sets
rest 1min
Run 400m at tempo

 

WOD

Champ

4RFT
8 Strict Pull-ups (banded)
15 Jump Squats touching 6in above reach
8 Knees to elbows
15 Push-ups


Boss

4RFT
8 Strict Pull-ups
15 Jump Squats touching 12in above reach
8 TTB
15 Push-ups

 

Big Daddy
4RFT wearing 10# vest
8 Strict Pull-ups
15 Jump Squats touching 12in above reach
8 TTB
15 Push-ups

 

Cash out

4 min hamstring stretch


Additional Work

1) OTM for 6min
4 DE DL with chains at 65% of 1RM
4 HSPU

2)3 Rounds, all at 85% ME resting 3min betw rds
Row 1000m
Run 800m

For all have sinned and fall short of the glory of God, and are justified freely by his grace through the redemption that came by Christ Jesus.
Romans 3:23-24
 
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Team WOD Sunday

Warm up

3x

10 squats

10 walking lunges

10 presses w/ bar

then, run 800 meters or row 1000m

mobilize hips

 

WOD

In teams of 2 complete 5 RFT:

500M Row (if needed, sub 600 meter run)

30 Wall Balls (champ 10/14) (boss 14/20) (BD 20/30)

30 Box Jumps (champ & boss 20"/24") (BD 24"/30")

then,  30 Thrusters to stop the clock (champ 55/75) (boss 80/115) (BD 95/135)

 

Cash out

100 GHD sit ups for time

Beginners do 50 GHDSU or 100 weighted ab mat sit ups

 

Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me. For whoever wants to save their life will lose it, but whoever loses their life for me will save it. Luke 9:23-24 NIV

 

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