Saturday July 31

Faith RXD Tomorrow Saturday July 31 starting at 9AM! We will have a team workout and after will be doing a service project in the community. This is a free workout and everyone is invited. Please spread the word and look forward to this time of fitness and fellowship!

@vitalityfit.tn

@crossfit_overton

@carbidecrossfit

@crossfitundone

@calfkillerathletics

@thecrossfitmayhem

@3starcrossfit

@fellowshipfitnessbyrdstown

Friday July 30

Friday July 30:

Psalm 100:3

“Acknowledge that the Lord is God! He made us, and we are His. We are His people, the sheep of His pasture.”

30,20,10:

Calorie bike

Wall balls

Lateral bar over burpees

*In remaining time max handstand walk

14 min cap

Strength: 5×5 strict dips

3×5 sumo deadlifts

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Thursday July 29

Thursday July 29:

Psalm 43:3

“Send out Your light and Your truth; let them guide me. Let them lead me to Your holy mountain, to the place where You live.”

6 rounds:

250 M Row

10 Toes to bar

12 Hang DB snatches (6 each)

15 min cap

Strength: 5×10 one arm bench press (5 each)

3×15 GHD sit-ups

Wednesday July 28

Wednesday July 28:

Psalm 32:8

“The Lord says, “I will guide you along the best pathway for your life. I will advise you and watch over you.”

14 min AMRAP:

10 One arm KB Step ups (5 each)

1 Legless rope climb

5 Strict HSPU

*Floater – SkiErg 400/300 M

Strength: 3×10 DBL KB one leg RDL (5 each)

3×20 QL extension (10 each)

Tuesday July 27

Tuesday July 27:

Psalm 23:1

“The Lord is my Shepherd; I have all that I need.”

16 minutes:

8 rounds:

30 DU

4 Power cleans

80 ft farmer carry

*In remaining time find 2RM power clean

Strength: Core

Monday July 26

Monday July 26:

Psalm 1:6

“For the Lord watches over the path of the godly, but the path of the wicked leads to destruction.”

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Spiritual Challenge this week:

Do an anonymous act of kindness for someone this week.

4 rounds:

Every 5 minutes:

400 M Run

16 One arm DB push press (8 each)

8 bar MU

3:30 cap

Rest 1:30

Strength: 5×5 front squat

3×20 one leg DB Glute bridge (10 each)

Friday July 23

Friday July 23:

1 Peter 4:11

“Do you have the gift of speaking? Then speak as though God Himself were speaking through you. Do you have the gift of helping others? Do it with all the strength and energy that God supplies. Then everything you do will bring glory to God through Jesus Christ. All glory and power to Him forever and ever. Amen.”

15 minutes:

4 rounds:

18 KB deadlifts

18 One arm KB push press (9 each)

18 Toes to bar

*In remaining time find 1RM clean & jerk

Strength: 5×1 bench press

5×10 DB Bulgarian split squat (5 each)

Thursday July 22

Thursday July 22:

1 Peter 1:13

“So think clearly and exercise self-control. Look forward to the gracious salvation that will come to you when Jesus Christ is revealed to the world.”

120,100,80,60,40 DU

8,7,6,5,4 Ring MU

EMOM: Even min: 10 push-ups

Odd min: 15 air squats

14 min cap

Strength: 4×5 nordics / Glute ham raise

3×30 QL extension (15 each)

Wednesday July 21

Wednesday July 21:

1 Peter 1:9

“The reward for trusting Him will be the salvation of your souls.”

Row 1600 M

Then

3 rounds:

80 ft one arm KB walking lunge

10 hang KB snatches (5 each)

25 hollow rocks

Then

Row 400 M

17 min cap

Strength: 5×1 back squat

3×20 one leg DB RDL (10 each)

Tuesday July 20

Tuesday July 20:

1 Peter 2:16

“For you are free, yet you are God’s slaves, so don’t use your freedom as an excuse to do evil.”

Every 4 minutes:

5 rounds:

15/10 cal Bike

10 Burpee box jumps

Max Handstand walk

2:30 cap

1:30 rest

Strength: 5 x sled pulls

3 x 60 sec side plank (30 each)