Author Archives: Rob

Friday June 26

Friday June 26:

Psalm 12:6

“The Lord’s promises are pure, like silver refined in a furnace, purified seven times over.”

4 rounds:

15 full box jump overs

15 strict push-ups

Farmer carry complex

EMOM 1 hang squat clean

13 min cap

Strength: 5×5 strict press

5×14 one leg kneeling RDL (7 each)

Closed Thursday 25th

Reminder will be closed tomorrow Thursday 25th. Friday will have 8AM, 330PM, and 445 will be our Faith RXD event! Hope you can make it! No 6PM class on Friday

Wednesday June 24

Wednesday June 24:

Proverbs 17:22

“A cheerful heart is good medicine, but a broken spirit saps a person’s strength.”

15 min AMRAP:

100 DU

40 one arm DB box step ups

40 toes to bar

40 one arm DB reverse lunges

Strength: 5×5 Paralette HSPU

5×10 adductor lifts (5 each)

Tuesday June 23

Tuesday June 23:

Psalm 139:1

“O Lord, You have examined my heart and know everything about me.”

14 minutes:


Calorie row

Burpees over rower

*In remaining time max clean & jerks

Strength: Core

Monday June 22

Monday June 22:

Acts 13:47

“For the Lord gave us this command when He said, ‘I have made you a light to the Gentiles, to bring salvation to the farthest corners of the earth.’”

Spiritual Challenge this week:

Pray to God for opportunities to serve others this week.

Reminder there will be no 6AM class this Monday and Wednesday. Also we have our Faith RXD this Friday June 26th at 4:45! There will be no 6PM class on Friday.

75 cal bike

30 wall balls

15 chin ups

20 wall balls

10 chin ups

10 wall balls

5 chin ups

25 cal bike

16 min cap

Strength: 5×5 front squats

5×5 Glute ham raise

Friday June 19

Friday June 19:

Proverbs 24:5

“A wise man is strong,

Yes, a man of knowledge increases strength”

Birthday Workout!

“Mackie Smackie”

360 M row


4 rounds:

9 power cleans

9 squat thrusters

90 DU

9 C2B pull-ups


360 M row

17 min cap

Strength: 5×1 deadlift

5×20 banded hip flexor (10 each)

Thursday June 18

Thursday June 18:

Psalm 9:1

“I will praise You, O Lord, with my whole heart;

I will tell of all Your marvelous works.”

16 minutes:

Even min: 15 cal bike

Max hollow rocks til :45

Odd min: 80 ft front rack KB carry

Max hollow rocks til :45

Strength: 5×1 bench press

5×10 one arm ring rows (5 each)

Wednesday June 17

Wednesday June 17:

Matthew 7:14

“But the gateway to life is very narrow and the road is difficult, and only a few ever find it.”


Calorie row

Knees to elbow



Calorie row

Push jerks

Strength: Core

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 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Week 126: Acts 12-14, James 1-5

Week 127: Acts 15-16, Galatians 1-6

Week 128: Acts 17-18:18, 1 Thessalonians 1-5, 2 Thessalonians 1-3, Acts 18:19-28

Tuesday June 16

Tuesday June 16:

Proverbs 17:3

“Fire tests the purity of silver and gold, but the Lord tests the heart.”

14 minutes:

1 KB complex

2,4,6… box jump overs

Strength: 5×1 front squat

5×10 one arm OH sit-ups (5 each)