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Wednesday 2.13.13

Posted on 12. Feb, 2013 by in WOD with GOD

As children reading the New Testament can be hard to understand.  The verse about tree bearing fruit has more meaning the older you get and the more mature in Christ you become.  In John it talks about the Vine and the Branches,“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing. If you do not remain in me, you are like a branch that is thrown away and withers; such branches are picked up, thrown into the fire and burned. John 15:6-7 .  If we get out of the word and away from the path that God has for us we become a vine that is useless.  Only remaining close to the Lord can we avoid this.  Have you seen a tree uprooted from a storm?  It doesn’t take long for it lose its color and dry up.  Eventually it will become useless.  Our roots have to be firmly planted in the Word of God or we could risk becoming a tree that withers because it easily uprooted.

“I am the true vine, and my Father is the gardener. He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful. You are already clean because of the word I have spoken to you. Remain in me, as I also remain in you. No branch can bear fruit by itself; it must remain in the vine. Neither can you bear fruit unless you remain in me.  John 15:1-4

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Tuesday 2.12.13

Posted on 12. Feb, 2013 by in WOD with GOD

What matters the most to you?  Family, Friends, Faith?  In reality anything of this earth doesn’t last.  It wasn’t meant to.  Only the relationship with Jesus Christ is the only thing that withstands destruction when it hits.  Maybe destruction comes financially where everything you have is taken away.  Relationships are destroyed when people selfishly seek out their own desires and compromise their family for it.  Or destruction could be comparable to what the people of Newtown just experienced.  For no reason your child’s life is cut short because someone decided to open fire in a school.  How do we get through these unexplainable events?  When our tears are dry because there are none left.  Our hearts become hard from all the heartache.  Because He Lives I Can Face Tomorrow is a hymn that has always brought encouragement.  The part where it say because I know who holds the future, can’t you see God with the earth in the palm of His hand saying ,”soon”. When Jesus was on the cross, you were on his mind.  Know that, believe it and let it fill your heart with hope that only He can give.

Therefore, since we have such a hope, we are very bold. We are not like Moses, who would put a veil over his face to prevent the Israelites from seeing the end of what was passing away. But their minds were made dull, for to this day the same veil remains when the old covenant is read. It has not been removed, because only in Christ is it taken away. Even to this day when Moses is read, a veil covers their hearts. But whenever anyone turns to the Lord, the veil is taken away. Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom. And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.
2 Corinthians 3:12-18

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Monday 2.11.13

Posted on 12. Feb, 2013 by in WOD with GOD

Then Moses went out and spoke these words to all Israel: “I am now a hundred and twenty years old and I am no longer able to lead you.”  Joshua would lead the Israelites to the Promise Land.  Moses and Joshua both commanded them to be strong and courageous.  They were the people of God’s promise.  Through their strength and courage many events unfolded leading to the blood line of Jesus Christ.  God had a plan and all they had to do is trust.  So be strong and courageous in a time where we feel like we don’t what the outcome is going to be but we have a Saviour who shed his blood for our sins.  No matter what happens today, his promise never changes.  He will never leave us even when we feel alone. 

Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”
Deuteronomy 31:6

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Tuesday 2.12.13

Posted on 11. Feb, 2013 by in WOD2

“Game Day Two”

As many rounds and reps as possible in 12 minutes of:

6 Power Clean and Jerks (135/95)
12 Push Ups (de-load)
24 Double Unders

Skill: 8 Kipping Handstand Push Ups every minute on the minute for 5 minutes

The CrossFit Games Season Is Here!-Video

We will finish the Nutrition Challenge this Wednesday, February 13th.  You may do final measurements starting Wednesday morning.

The gym will be closed Saturday, February 16th. Please join us in Atlanta for Garage Games One or check the LEADERBOARD HERE

“Success is the sum of small efforts, repeated day in and day out.“~Robert Collier

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Monday 2.11.13

Posted on 10. Feb, 2013 by in WOD2

4 rounds each for time of:

Every 5 minutes complete:

15 Back Squats (135/95)
15 Pull Ups
15 Burpees

Post fastest and slowest rounds to comments.

Rx’d + A new round begins every 4 minutes.

Strength: Deadlift 2-4-6-8-10 unbroken reps @ 60-65% of 1 rep max

Compare SWOD to HERE

To Find The Fittest-Video

What Make You Push So Hard?-CrossFit Santa Cruz

Register For The CrossFit Games Open

The gym will be closed Saturday, February 16th. Please join us in Atlanta for Garage Games One!

“Champions aren’t made in gyms.  Champions are made from something they have deep inside them-a desire, a dream, a vision.  They have last minute stamina, they have to be a little faster, they have to have the skill and the will.  But the will must be stronger than the skill.”~Muhammed Ali

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Sunday 2.10.13

Posted on 09. Feb, 2013 by in WOD2

Rest Day


Register For The CrossFit Games Open


Make Vacation Plans Accordingly-Announcing the 2013 Reebok CrossFit Games Regional Schedule

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Saturday 2.9.13

Posted on 08. Feb, 2013 by in WOD2

Teams of 2 complete as many rounds and reps as possible in 12 minutes of:

10 Ab Mat Sit Ups
15 Wall Balls (20/14)

20 Double Unders

Both partners may be working at the same time.  Score is total reps as a team.

If you did not bring a friend today or if all your friends are already at the gym, you may complete this cycle alone for max rounds and reps in 12 minutes.

Strength: Front Squat (work to heavy 3)

Rx’d + Finisher
4 rounds for time of:
Row 12 Cals
12 KB Swings (70/53)

Scaled, Rx’d, And “ALJ”-CrossFit One World

Respect-CrossFit West

Reminder that this today is “Bring A Friend Day” at the gym at 10:00am.

The gym will be closed Saturday, February 16th. Please join us in Atlanta for Garage Games One!

“Striving for success without hard work is like trying to harvest where you haven’t planted.”~David Bly

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Friday 2.8.13

Posted on 07. Feb, 2013 by in WOD2

4 rounds of:

Max Reps Bench Press (bodyweight/75%)
100 M Banded Sprint
Max Reps Dips

Post total reps for bench press and dips to comments.

Compare to 1.5.12

Banish Your Elbow Bench, Dip, Pull Up Pain, You Don’t Really Play Golf or Tennis Do You?

Golf and CrossFit Football

Jon North 5 Rep Back Squat At 506lbs-Video

I Drank the CrossFit Kool-Aid-Bob Harper From Biggest Loser

Training For Two: The Cardiovascular Effects of Pregnancy

Reminder that this Saturday, February 9th is “Bring A Friend Day” at the gym.

The gym will be closed Saturday, February 16th.  Please join us in Atlanta for Garage Games One!

“If you can’t excel with talent, triumph with effort.”~Stephen B. Weinbaum

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Thursday 2.7.13

Posted on 06. Feb, 2013 by in WOD2

“Game Day One”

As many rounds and reps as possible in 10 minutes of:

6 Deadlifts (135/95)
9 Hang Power Cleans (135/95)

12 Box Jumps (24/20)

Skill: Toes to Bar Ladder 1-2-3-4-5-6-7-8-9-10 alternating with a partner

What Are You Really Fighting For?

The Boy With a Thorn in His Joints

Each week leading up to the Open we will have one “Game Day WOD” that will be an Open style workout. 

Reminder that this Saturday, February 9th is “Bring A Friend Day” at the gym.

The gym will be closed Saturday, February 16th. 

No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.~1 John 4:12

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Wednesday 2.6.13

Posted on 05. Feb, 2013 by in WOD2

With a 15 minute continuously running clock complete the following:

Run 1 mile (Curtis Glass)
As many Thrusters (115/80) as possible in the time remaining
-Perform 3 Bar Facing Burpees every minute on the minute after the mile run.

Strength: Back Squat 5-5-5-5-5

Fit Father vs Fat Father-How to Incorporate the Primal Blueprint into a Busy Family and Work Life-Mark’s Daily Apple

6 Tips For Better Recovery

“Passion is energy.  Feel the power that comes from focusing on what excites you.

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