VOD

For he rescued us from the domain of darkness, and transferred us to the kingdom of his beloved Son, in whom we have redemption, the forgivness of sins. Col 1:13,14

T-SHIRTS ARE IN GET THEM WHILE THEY LAST!!! 

Warm-up/Teach

KB Swing x 30

OHS  10, 10

Push-up 10, 10

Pull-up 10, 10

Sit-up 10,10

Dips 10,10

Back-Ext 10,10

WOD  (Post Time Here)

Thursday 080124

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070806.

 Three weeks into the Program!

 Yesterday, blew the Wod away with a top finish on the 400 m Row! (1:25)

 Oh, Also his clothes are falling off and not even 2 full months in! Great Job Chris!!

Top 5 Finishes from Yesterday

1. 1:09 400m Row (PB)

2. 1:18 400m Row (Seth Rogers)

3. 1:20 400m Row (Ray Moore)

4. 1:24 400m Row (JR. Murphy)

5. 1:25 400m Row (MJ)

Also other Great Times for other workouts!

Capt Jhon Soto (Daniel) 29:30

Will LVL 1 work out time  (Christine) 11:40 after the WOD!

VOD

  Examine yourselves, to see whether you are in the faith. “Test yourselfs. Or do you not realize this about yourselves, that “Jesus Christ is in you?-unless indeed you fail the test. II Cor 13:5

Our friend Trent playing around with the 36″ in box! Looks like I’ll  have to get the 44″ inch box! Great Job!  

Warm-up  

Wednesday 080123

Four rounds for time:
Run/Row 400 meters
Rest 2 minutes

Post time to comments.

Compare to 071105.

VOD

Then Peter said, “Silver or Gold I do not have, but what I have I give you. In the name of Jesus Christ of Nazareth, Walk.” Acts 3:6

 Witt Floyd Performing a great L-Sit Pull-up! Great Job Witt!

Warm-up / Teach

Squat (front, Back, and Overhead)

WOD 

Tuesday 

Chris the King
30-25-20-15-10 of the following for time:
20lb ball squat (wall ball hold/rack position)
pull ups
Rest 1 minute between each round.

VOD

“I can do all things through christ who strengthens me”  Phil 4;13

Warm-up/ Teach

Crossfit warm-up

Teach the Bar sweep. intro for the clean and snatch.

Notice how stephens feet are shoulder width, toes are out,  knees are out,  and chest are over the bar.

Stephen has the bar swept in nicely and now ready to drive his hips vertical and pull to finish the power snatch.

Monday 080121

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 071112.

VOD

 ”But seek ye first the kingdom of God, and his righteousness.” Matthew 6:33

Saturday 080119

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 071124.

a family that crossfit’s together sticks together!! The Awtry family warming up.

Randy,Marie, Matt, Lauren, and Thomas

VOD

  “For all who have sinned without the law will also perish without the law, and all who have sinned under the law will be judged by the law.” Romans 1:12

WOD  

Friday 080118

Rest Day or

You can Complete any of your level Evaluations!

(Also Paul Will be out for the day due to a Funeral.)

Former Tightend for the Clemson Tigers Todd doing the WOD!

BW 330 oh also he is 6’7

BP 1. 17,11,9,6,4

Pull-up 12,7,6,7,6

VOD

“For in it the righteousness of God is revealed from faith for faith, as it is written, “The righteous shall live by faith.” Romans 1:17

Warm-Up

Dynamic & Bergner

Teach Squat, Deadlift, and Front Squat

Thursday 080117

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 071207

Seth Rogers Fininshing his last set this morning on the bench.

BP 1. 5 2. 4 3. 4 4. 4 5. 4 Total Reps at BW (180 x 21)

Pull-Up 1. 12 2. 11 3. 9 4. 9 5. 9 Total Reps at BW (180 x 50)

“Dead Hang pull-ups” Three weeks in not to bad!

VOD

“The grass withers, the flower fades, But the word of our God stands forever” Isaiah 40:8

 Warm-up / Teach Lifts

Dynamic/Bergner

Teach Olympic lifts

Snatch and Clean 

Wednesday 080116

Run or Row 5K or Test your Skill Level

Post time to comments.

Compare to 071220.

Starting Strength Class Lunch group

Thomas Working on his Squat! Needs to be a below parallel.