Author Archives: Rob

Friday April 3

Friday April 3:

1 Timothy 2:6

“He gave His life to purchase freedom for everyone. This is the message God gave to the world at just the right time.”

Preworkout mobility:

Hip mobility

Lat smash

Warmup – 6 minutes:

20 DU (40 singles)

5 burpee broad jumps

10 air squats

10 hollow rocks

65 Wall balls

45 Burpee broad jumps

25 Strict toes to bar

35 wall balls

25 burpee broad jumps

15 strict toes to bar

17 min cap

Strength: 5×8 Strict press

5×8 chin ups, pulls

Post workout mobility:

Adductor smash

Rear shoulder smash

Daily couch

Thursday April 2

Thursday April 2:

1 Peter 3:22

“Now Christ has gone to heaven. He is seated in the place of honor next to God, and all the angels and authorities and powers accept His authority.”

Preworkout mobility:

Ankle mobility

Lower trap smash

Warmup – 6 minutes:

200 M run (45 sec)

10 one arm KB swings

10 one arm DB walking lunges

30 second one leg Glute bridge hold

4 rounds:

400 M Run

14 One arm KB swings (7 each)

60 ft Walking DB lunges (guesstimate)

Rest 3 minutes

Strength: 5×10 one leg elevated Glute bridge (5 each)

5×10 one leg DBL DB RDL (5 each)

Post workout mobility:

Upper quad smash

Forearm smash

Daily couch

Support your local box fundraiser

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.


Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags. 

Registration will take place on beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.


Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. 

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.



Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box. 

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.


Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible. 

Wednesday April 1

Wednesday April 1:

1 Peter 4:10

“God has given each of you a gift from His great variety of spiritual gifts. Use them well to serve one another.”

Preworkout mobility:

Pec smash


Warmup – 6 minutes:

20 DU (40 singles)

10 HR push-ups

10 one arm suitcase deadlift

20 second hollow hold

6 rounds:

10 ring dips / bar dips / Box dips

50 DU (80 singles)

10 DB deadlifts 2 50lb DB

EMOM 3 strict HSPU

13 min cap


4×8 Underhand DBL DB rows

4×20 Side step ups (10 each)

Post workout mobility:

Front shoulder smash

Lower calf smash

Daily couch

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting��Meeting ID: 278 480 2875�Sent from my iPhone�

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2�Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72�Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4�Week 59: Proverbs 5-15�Week 60: Proverbs 16-24, 1 Kings 5�Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8�Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9�Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3�Week 64: Ecclesiastes 4-12, 1 Kings 10-11�Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10�Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16�Week 67: 2 Chronicles 17, 1 Kings 17-21�Week 68: 1 Kings 22, 2 Chronicles 18-23�Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6�Week 70: 2 Kings 7-13�Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15�Week 72: 2 Chronicles 26, Isaiah 1-8�Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9�Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28�Week 75: 2 Kings 16-17, Isaiah 13-18�Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29�Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9�Week 78: Hosea 10-14, Isaiah 28-33�Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41�Week 80: Isaiah 42-48, 2 Kings 18:9-37�Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54�Week 82: Isaiah 55-65�Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3�Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2�Week 85: Zephaniah 3, Jeremiah 1-6�Week 86: Jeremiah 7-13�Week 87: Jeremiah 14-22�Week 88: Jeremiah 23-29�Week 89: Jeremiah 30-35�Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25�Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44�Week 92: Jeremiah 45-51�Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2�Week 94: Ezekiel 3-12�Week 95: Ezekiel 13-19�Week 96: Ezekiel 20-25�Week 97: Ezekiel 26-32�Week 98: Ezekiel 33-39�Week 99: Ezekiel 40-45�Week 100: Ezekiel 46-48, Joel 1-3, Daniel 1-2�Week 101: Daniel 3-8�Week 102: Daniel 9-12, Ezra 1-2�Week 103: Ezra 3-6, Psalm 137, Haggai 1-2, Zechariah 1-4�Week 104: Zechariah 5-14, Esther 1-2�Week 105: Esther 3-10, Ezra 7�Week 106: Ezra 8-10, Nehemiah 1-3�Week 107: Nehemiah 4-9�Week 108: Nehemiah 10-13, Psalm 126, Malachi 1-4�Week 109: Luke 1, John 1:1-14, Matthew 1, Luke 2:1-38, Matthew 2, Luke 2:39-52, Matthew 3, Mark 1�Week 110: Luke 3, Matthew 4, Luke 4-5, John 1:15-3)�Week 111: John 4, Mark 2, John 5, Matthew 12:1-21, Mark 3, Luke 6, Matthew 5�Week 112: Matthew 6-8:13, Luke 7, Matthew 11, Matthew 12:22-50, Luke 11, Matthew 13�Week 113: Matthew 8:14-34, Mark 4-5, Matthew 9-10�Week 114: Matthew 14, Mark 6, Luke 9:1-17, John 6, Matthew 15, Mark 7�Week 115: Matthew 16, Mark 8, Luke 9:18-27, Matthew 17, Mark 9, Luke 9:28-62, Matthew 18, John 7�Week 116: John 8-10:21, Luke 10-11, John 10:22-42, Luke 12

Week 117: Luke 13-17, John 11, Luke 17-18:14

Tuesday March 31

Tuesday March 31:

1 John 5:11

“And this is what God has testified: He has given us eternal life, and this life is in His Son.”

Preworkout mobility:

Adductor smash

Shin smash

Warmup – 6 minutes:

10 cal bike / 1 min bike, 1 min stair steps

10 air squats

10 abmat sit-ups

10 one leg Glute bridge

Get outside if possible


DBL DB Squats

DB abmat sit-ups (hold 1 DB)

Calorie bike / 3,2,1 minute bike ride (if no bike, run up and down stairs for 3,2,1 minutes

16 min cap


5×16 (8 each) DBL DB Glute bridge

5×20 side lying leg raises (10 each)

Post workout mobility:

Glute smash

Quad smash

Daily couch

Monday March 30

Monday March 30:

1 John 5:5

“And who can win this battle against the world? Only those who believe that Jesus is the Son of God.”

Spiritual Challenge this week:

Write down some of Jesus’s words each day that stand out to you in reading God’s word.

Warmup – 6 minutes:

20 DU (40 singles)

10 DB deadlifts

10 HR push-ups

10 hollow rocks

Preworkout mobility:

Trap smash

Hamstring smash

15 min AMRAP:

10 DBL DB clean & jerks (2 DB)

12 V-ups

14 Box jumps

Strength: 5 x 20 sec L-sit hold

5×10 fest elevated push-ups

Post workout mobility:

Upper calf smash

Tricep smash

Daily couch

Friday March 27

Friday March 27

1 Timothy 4:16

“Keep a close watch on how you live and on your teaching. Stay true to what is right for the sake of your own salvation and the salvation of those who hear you.”

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup – 6 minutes:

200 M run

10 weighted squats (goblet squat)

10 abmat sit-ups

10 one leg Glute bridge

Preworkout Mobility:

Lower quad (lac ball, roller, can) 1 min each

Hip mobility (1 min each)

2 rounds:

800 M Run (guesstimate distance)

25 DB,KB, barbell squat thrusters (choose weight can do in no more than 3 sets, can use 2 weights, 1 weight, find something to hold)

50 abmat sit-ups (can use shirt, towel)

20 min cap

Strength: 6 x 100 M sprint. (Guesstimate)

8 minutes handstand walk practice (accumulate 3 minute handstand hold, plank walk – 3 minutes)

Post workout mobility:

Calf smash (lac ball, roller, can) 1 min each

Front shoulder smash (lac ball, roller, can) 1 min each

Thursday March 26

Thursday March 26:

Colossians 3:23

“Work willingly at whatever you do, as though you were working for the Lord rather than for people.”

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup 6 minutes:

20 DU (40 singles – rope,shirt,towel)

10 one arm sumo DL (5 each arm, light weight)

10 one arm DB snatches (5 each arm, light weight)

30 sec one leg Glute bridge hold (15 each)

Preworkout Mobility:

Hamstring smash (lac ball, roller, can) 1 min each)

3 way shin activation – 1 min each

100 DU (150 singles-rope,shirt,towel)

30 DB sumo deadlifts (can use 2 or 1 weight, find something to hold)

30 one arm DB snatches (15 each arm, find something to hold, find weight can do all in one set)

80 DU (120 singles)

20 DB sumo deadlifts

20 one arm DB snatches

60 DU (90 singles)

10 DB sumo deadlifts

10 one arm DB snatches

13 min cap

Strength: Core circuit

3 rounds: 40 seconds work / 20 second break

Reverse corkscrews (hollow, hands tucked)

Dynamic plank (regular plank)

Dynamic side plank (regular side plank)

Post workout mobility:

Shin smash (lac ball, roller, can) 1 min each

Back of hip (lac ball, roller, can)

Daily couch (1 min each)