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Monday 1.17.11

Posted on 16. Jan, 2011 by in Uncategorized, WOD


Strength-Split Jerk 1-1-1-1-1


Complete as many rounds as possible in 20 minutes of:
6 Deadlifts(225/155)
7 Burpee pull-ups
10 Kettlebell swings(70/53)
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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You Gotta EAT

Posted on 03. Jan, 2011 by in Uncategorized

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Tuesday 12.28.10

Posted on 27. Dec, 2010 by in Uncategorized, WOD

Row for 5 minutes at a 20 stroke per minute pace
Max Push Ups in 5 minutes
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post total meters rowed & total push ups to comments. 


Skills, skills, and more skills!

Baby Johnson’s shower will be Wednesday, 12.29.10 at 7:00 at gym. 

What are your goals for the gym in 2011?  Think about them.  What are you working for?  Everyone has specific goals in mind.  Think about this.  What are you willing to give up to be your best?  Now, what are you really willing to give up to be your best?  After you think about it, decide what goals you would like to post on the goal board for 2011.

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Monday 11.22.10

Posted on 22. Nov, 2010 by in Uncategorized, WOD with GOD

Do you feel joyful in the Lord?  Do you feel the freedom of salvation and want to dance with joy?  This time of the year you start to hear Christmas music.  The joyful noise that Christ was born should ring in our hearts everyday.  Be joyful and praise the Lord!

“Shout for joy to the Lord, all the earth
burst into jubilant song with music;
make music to the Lord with the Harp,
with the haep and the sound of singing,
th e trumpets and the blast of the ram’s horn
sgout for joy before the Lord

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Saturday 11.6.10

Posted on 08. Nov, 2010 by in Uncategorized, WOD with GOD

When you surrender your life to the Lord or you see someone else give their life to their Lord, do you ever wonder what takes place in heaven.  Do you ever wonder what God and the angels do when they someone accepts Christ in their heart?  The bible says they rejoice!  I love to think of them surrounding us ecstatic over one that was lost and now is found!  Like the parable of The Lost Coin.

“Or suppose a woman has ten silver coins and loses one.  Does she not light a lamp, sweep the house and search carefully until she finds it? 
And when she finds it, she calls her friends and neighbors together and says, ‘Rejoice with me; I have found my lost coin.’  In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”
Luke 15:8-10

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Saturday 10.30.10

Posted on 29. Oct, 2010 by in Uncategorized, WOD

“Halloween Gone Bad”

First heat begins at 1:00 p.m. 

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

There will be NO 9:00 am WOD.  We will be having our free intro class from 10:00-11:00.

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Monday 10.25.10

Posted on 26. Oct, 2010 by in Uncategorized, WOD with GOD

We have to be careful when things get a little hectic in life.  We will lose our focus if we get pulled in too many directions. But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.   v.22,23.  If we stay in God’s word and let him rule our discernment, we will find that our life has less confusion.  We will have more peace and our time will be utilized better.  If you feel you have too many irons in the fire and you don’t know whether your coming or going.  Take a step back and write down your priorities and see where God falls into them.

“For God is not a God of disorder but of peace.”  1 Corinthians 14:33
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Monday 9.20.10

Posted on 19. Sep, 2010 by in Uncategorized, WOD with GOD

God made a covenant with Abraham before he had any children. He took him outside and said, “Look up at the heavens and count the stars-if indeed you can count them”. Then he said to him, “So shall your offspring be.” Abraham was ninety-nine years old when God told him he would have a son. Abraham was a man of faith but laughed when he thought about being a dad at 100 years old. When Sarah heard that she was going to be a mother at her age she laughed also. God asked, “Is there anything too hard for the Lord?” God kept his promise and Abraham and Sarah had Isaac. Isaac’s name means laughter.
When God makes a promise he keeps it.

“Yet he did not waver through unbeleif regarding the promise of God, but was strengthened in his faith and gave glory to God.”
Romans 4:20

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Sunday 9.19.10

Posted on 19. Sep, 2010 by in Uncategorized, WOD with GOD

The Ten Commandments are being compromised everyday. Every time we turn on the television or the computer there is usually very little regard to these commandments that were given for our protection. They were not scaled from 1-10. God sees them all equally the same. Don’t let these become something of the past you learned as a child. Take them serious and teach them to your children.

The Ten Commandments (Exodus 20:2-17 NKJV)
1 “I am the Lord your God, who brought you out of the land of Egypt, out of the house of bondage. You shall have no other gods before Me.
2 “You shall not make for yourself a carved image, or any likeness of anything that is in heaven above, or that is in the earth beneath, or that is in the water under the earth; you shall not bow down to them nor serve them. For I, the Lord your God, am a jealous God, visiting the iniquity of the fathers on the children to the third and fourth generations of those who hate Me, but showing mercy to thousands, to those who love Me and keep My Commandments.
3 “You shall not take the name of the Lord your God in vain, for the Lord will not hold him guiltless who takes His name in vain.
4 “Remember the Sabbath day, to keep it holy. Six days you shall labor and do all your work, but the seventh day is the Sabbath of the Lord your God. In it you shall do no work: you, nor your son, nor your daughter, nor your male servant, nor your female servant, nor your cattle, nor your stranger who is within your gates. For in six days the Lord made the heavens and the earth, the sea, and all that is in them, and rested the seventh day. Therefore the Lord blessed the Sabbath day and hallowed it.
5 “Honor your father and your mother, that your days may be long upon the land which the Lord your God is giving you.
6 “You shall not murder.
7 “You shall not commit adultery.
8 “You shall not steal.
9 “You shall not bear false witness against your neighbor.
10 “You shall not covet your neighbor’s house; you shall not covet your neighbor’s wife, nor his male servant, nor his female servant, nor his ox, nor his donkey, nor anything that is your neighbor’s.”

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Saturday 9.11.10

Posted on 11. Sep, 2010 by in Uncategorized, WOD with GOD

It has been nine years since our great country fell under attack to terrorists. Most people can recall where they were when they heard the news or saw it on the television. I remember just standing in disbelief as I watched and heard them say another plane has hit the world trade center. The visions of what took place that day are unbearable. So many people died on that day and so many lives were changed forever. 

Every year since then, they show on the news the memorial service.  The read all the names out and it is just unbelievable.  They are really no words, just prayer that can bring comfort.  Read the Lord’s prayer and ask for the families and loved ones of the victims of 9/11 to have comfort.

“Our Father in heaven,
hallowed be your name,
your kingdom come,
your will be done
on earth as it is in heaven.
Give us today our daily bread.
forgive us our debts,
as we forgive our debtors.
And lead us not into temptation,
but deliver us from the evil one.”

Matthew 6:9-13

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