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)
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:
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:
Psalm 139:1
“O Lord, You have examined my heart and know everything about me.”
14 minutes:
27,21,15,9:
Calorie row
Burpees over rower
*In remaining time max clean & jerks
Strength: Core
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:
Proverbs 24:5
“A wise man is strong,
Yes, a man of knowledge increases strength”
Birthday Workout!
“Mackie Smackie”
360 M row
Then
4 rounds:
9 power cleans
9 squat thrusters
90 DU
9 C2B pull-ups
Then
360 M row
17 min cap
Strength: 5×1 deadlift
5×20 banded hip flexor (10 each)
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:
Matthew 7:14
“But the gateway to life is very narrow and the road is difficult, and only a few ever find it.”
9,15,21:
Calorie row
Knees to elbow
Then
9,15,21:
Calorie row
Push jerks
Strength: Core
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�https://us04web.zoom.us/j/2784802875�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:
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)