“Instead, speaking the truth in love, we will in all things grow up into him who is the Head, that is, Christ.”- Ephesians 4:15   

Wednesday 080430

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Jennifer Douglas Working out and with newly certified Wendy Pace!

 “I know that my Redeemer lives, and that in the end he will stand upon the earth.”- Job 19:25 

Tuesday 080429

Run 5K

Post time to comments.

Compare to 080311.

 James Thrusting 205!

 “Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death— even death on a cross!”- Philippians 2:5-8  

Warm-Up

Monday 080428

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Carolina Crossfit’s own Wendy Pace at the Baltimore Level 1 Cert!

  “To them God has chosen to make known among the Gentiles the glorious riches of this mystery, which is Christ in you, the hope of glory. We proclaim him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ.”- Colossians 1:27-28

Warm Up

Friday 080425

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

CPL Chris Roberts performing ” angie” in Full swat gear!

100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats For Time: 16 Min (assisted pull-ups)

“For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your forefathers, but with the precious blood of Christ, a lamb without blemish or defect.”- 1 Peter 1:18-19

Warm-Up

Thursday 080424

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

“FRANS UGLY SISTER”  stepped up to the plate yesterday! fastest time was 8:10

 “For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.”- Romans 1:20  

Tuesday 080422

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

 Stephen Davis comes back with a vengence! “Helen” 9:00 min

400 meter, run 21 kb swings 55lb, 12 pull-ups x 3 for time!

“I give them eternal life, and they shall never perish; no one can snatch them out of my hand. My Father, who has given them to me, is greater than all; no one can snatch them out of my Father’s hand. I and the Father are one.”- John 10:28-30

Monday 080421

Back Squat 5-5-5-5-5 reps

Shoulder press 3-3-3-3-3 reps