“[A Brother Who Sins Against You] “If your brother sins against you, go and show him his fault, just between the two of you. If he listens to you, you have won your brother over.”- Matthew 18:15

Saturday 080510

Crossfit HQ 

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Carolina Crossfit Saaturday Team Challenge!

Teams of three will compete by performing a non-stop rotation for

7 rounds

400m run

20 sit-ups

20 kb swings

“[Life Through the Spirit] Therefore, there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the Spirit of life set me free from the law of sin and death.”- Romans 8:1-2

Crossfit HQ

Rest Day

CCF

Foundational Teaching of the “Air Squat”

“The Squat is an essential component of all functional movement.”

Finish up with a WOD

Newcomer Jim Working on his “Air Squat”.

For all you Crossfitters, what is wrong with his squat?

“Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”- Colossians 4:5-6   

Thursday 080508

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.

“Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.”- 1 Thessalonians 5:16-18   

Starting this Month Crossfit will have a Basic Class. This will be for newcomers and those who need basic technique training.  The class will be three times a week.

You need to be a level 1 beginner or less to participate in the WOD!

Wednesday 080507

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

If you want to join the Ranking list. E-mail me at pbeck53@yahoo.com

 “Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous man is powerful and effective.”- James 5:16 

Tuesday 080506

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080417.

Mrs. Gail Performing the WOD “50 Burpees for Time:

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”- Philippians 4:6-7

For time:
50 Burpees

Jump one foot above reach each rep.

Post time to comments.

What Men’s Health  has to say about Crossfit. ”Best shape of your life in 20 min!

What Muscle & Fitness Says about Crossfit. ” Sweat Storm”

 Stephanie Roberts fininshing the “Murph” 45 min!

“This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him.”- 1 John 5:14-15

GOOD LUCK!!!  

Friday 080502

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 071012.

Phillip, Leslie, and Julie newcommers to the 6 A.M. Class!  Looking Great!

 “And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.”- Hebrews 11:6 

 Thursday 080501

Rest Day HQ

Carolina Crossfit

1 Standing Press

3 Push Press

5 Push Jerk

10 Rounds

Mrs. Sue and Mrs. Joyce Working through the Wod!! Great Job Ladies!