Friday November 27

Friday November 27:

1 Peter 3:11

“Turn away from evil and do good. Search for peace, and work to maintain it.”

‭‭Classes at 9AM & 330PM

16 min AMRAP:

Run 200 M

16 ring push-ups

8 Chin ups

Strength: Core

Thursday November 26

Thursday November 26:

1 Peter 3:8

“Finally, all of you should be of one mind. Sympathize with each other. Love each other as brothers and sisters. Be tenderhearted, and keep a humble attitude.”


Happy Thanksgiving to everyone! Team workout at 8AM, hope you can make it!

Wednesday November 25

Wednesday November 25:

1 Peter 1:13

“So prepare your minds for action and exercise self control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.”

3 rounds:

80 ft DB farmer carry walking lunge

12 bar MU


2 rounds:

20 Russian KB swings

10 C2B pull-ups

15 min cap

Strength: 5×8 hip extensions

5×16 one leg DBL DB Glute Bridge (8 each)

Tuesday November 24

Tuesday November 24:

Proverbs 28:9

“God detests the prayers of a person who ignores the law.”

17 minutes:

40,30,20,10 Calorie bike

100,75,50,25 DU

320,240,160,80 Ft. KB front rack carry

*In remaining time max handstand walk

Strength: 5×3 bench press

5×3 underhand barbell row

Monday November 23

Monday November 23:

James 4:7

“So humble yourselves before God. Resist the devil, and he will flee from you.”

Spiritual Challenge this week:

Check out It is a site that has free online Bible study. It is a great resource, and you can become a teacher and help others learn about God’s word.

This weeks schedule:

Monday,Tuesday – regular schedule

Wednesday – no 6AM class

Thursday – 8AM Thanksgiving team workout!

Friday – 9AM & 330PM only

15 minutes


Power Snatch

OH squat


Toes to bar


In remaining time find 1RM power snatch + OH squat

Strength: 5×3 back squat

5×60 sec side plank (30 each)

Friday November 20

Friday November 20:

James 2:24

“So you see, we are shown to be right with God by what we do, not by faith alone.”



Box jumps

Rest 2 minutes



Box jumps

14 min cap

Strength: 5×4 one leg barbell RDL (2 each)

5×2 legless rope climbs

Thursday November 19

Thursday November 19:

James 1:18

“He chose to give birth to us by giving us His true word. And we, out of all creation, became His prized possession.”

Birthday Workout!


Partner workout

5 rounds:

20 bar facing Burpees (partner holds plank)

16 Ring MU / ring pull-ups (partner holds wall sit)

12 barbell Front rack lunges (partner hangs)

Run 400 M (together)

30 min cap

Wednesday November 18

Wednesday November 18:

Psalm 116:1-2

“I love the Lord because He hears my voice and my prayer for mercy. Because He bends down to listen, I will pray as long as I have breath!”

13 minutes:

5 rounds:

50 DU

15 Toes to bar

12 Russian KB swings

*In remaining time Find 2RM Squat clean

Strength: 5×4 push jerks

5×4 glute ham raise

Tuesday November 17

Tuesday November 17:

Hebrews 13:2

“Don’t forget to show hospitality to strangers, for some who have done this have entertained angels without realizing it!”

Birthday Workout!


16 min AMRAP:

25/20 calorie row

20 wall balls

15 abmat sit-ups

Strength: 5 x sled push/pull

3×45 sec hollow hold