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.


Tuesday090214

Warm-up

3x

10 muscle snatches

10 band pull aparts

10 wall facing squats


Strength

1)5 x 3 hang power snatch, max load ea set, rest up to 2min betw sets

2) 5 x 5 Bench Press starting at 75% of 1RM and building


WOD

For time

60 stict pull-ups (use band if needed) BD wear a 10lb vest


Cash Out

8 min mobility of choice


Additional Work

1)9 reps of hang (any pos.) snatch starting at 80% of 1RM, rest as needed betw sets

2) 2 mile run at tempo

Train up a child in the way he should go, and when he is old he will not turn from it.

Proverbs 22:6

 


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Monday090114

1 class today at 10am!  Have a great holiday!

Warm-up

2x

10 OHS

Running drill

5 pull-ups


WOD

Champ

For time:
Run 800m
60 Wall 8/14#
200 single unders
8 Ground to Shoulder 65/95#


3 rounds:
10 ring dips
5 OHS 65/95
5 chin ups


40m Walking Lunge


3 rounds:
15 burpees
15 leg levers
15 KB swings 25/45#


Run 800m


Boss

For time:
Run 800m
60 Wall 14/20#
100 double unders
8 Ground to Shoulder 95/135


3 rounds:
5 Muscle-Ups or 10 pull-ups and 10 ring dips
5 OHS 95/135
3 Rope Ascents


40m Walking Lunge with 45# plate OH


3 rounds:
15 burpees
15 ttb
15 KB swings 35/55


Run 800m


Big D

For time:
Run 800m
60 Wall 14/20# to 10ft
100 double unders
8 Ground to Shoulder 125/175#


3 rounds:
5 Muscle-Ups
5 OHS 125/175#
3 Rope Ascents


40m Walking Lunge with 25/45# plate OH


3 rounds:
15 burpees
15 ttb
15 KB swings 50/70#


Run 800m

Come, let us bow down in worship, let us kneel before the Lord our Maker; for he is our God and we are the people of his pasture, the flock under his care.

Psalm 95:6-7

 


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Team WOD Sunday

Warm up

3x

200m run

10 russian kbs

10 sit ups

10 lunges

 

WoD

In teams of 4:

225 KBS (champ 20/35) (RX 35/55)

200 OH walking lunges (25/45)

175 ab mat sit ups (BD do GHD)

150 box jumps (champ16"/20) (RX 20"/24)

Come, let us bow down in worship, let us kneel before the Lord our Maker; for he is our God and we are the people of his pasture, the flock under his care. Today, if only you would hear his voice,

Psalm 95:6-7 NIV

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Saturday083014

Labor Day Bash Today!  No Classes


Come join us to watch the competition starting at 8:30am followed by a cookout at 2:00pm

Rich Murry passed away Friday August 29th. Please pray for him and his familiy in this time of mourning.


Bless those who mourn, eternal God,


with the comfort of your love


that they may face each new day with hope


and the certainty that nothing can destroy


the good that has been given. May their memories become joyful,


their days enriched with friendship,


and their lives encircled by your love.


Amen.

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Friday082914

Warm-up

3x

10 OHS w/PVC or bar

10 ring rows

20 double unders or 40 singles


Skill

Spend 10 min working on:

Kipping pull-ups


WOD

“Josh”

21 OHS 65/95

42 Pull-ups

15 OHS 65/95

30 Pull-ups

9 OHS 65/95

18 Pull-ups


Cash Out

4 min lat mobility


Additional Work

Choose either a 20min tempo on airdyne or a 2 mile tempo run

Jesus answered, "The work of God is this: To believe in the one he has sent."
John 6:29
 
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