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Sunday 5.1.11

Posted on 30. Apr, 2011 by in WOD

Rest Day

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Saturday 4.29.11

Posted on 30. Apr, 2011 by in WOD

CrossFit Murphy is  closed this weekend

At Home WODS-All you have to do is pick one

The Aerobic Paradox, by Lon Kilgore.  Explains why long, slow distance only makes you good at running slow.

There is a sufficiency in the world for man’s need but not for man’s greed.  ~Mohandas K. Gandhi

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Friday 4.29.11

Posted on 28. Apr, 2011 by in WOD

Run 5k

Compare to 3.12.11

St. Francis Mud Run-Good View of the Obstacles

St. Francis Mud Run-Head Cam View of the Obstacles

Intimidated by CrossFit Women-It is OK-CrossFit Charllotesville


Friday Schedule:
9:00-10:00am CrossFit WOD
4:15-5:15 No Class
5:15-6:15 No Class
6:15-7:15 No Class

Saturday Schedule:
9:00am-No Class
11:00 No Intro Class

Resume Regular Schedule on Monday.

You have to lift your head up out of the mud and just do it.  ~Teri Garr

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Thursday 4.28.11

Posted on 28. Apr, 2011 by in WOD with GOD

 We watched the news this morning and witness devastation all around us.  I don’t know of an outbreak of tornadoes in our close by areas quite like this.  It is very sobering and heartbreaking to hear of the number of deaths and see the destruction that took place.  In the midst of devastation, we are to humble ourselves and draw close to the Lord.  We discover in doing this how much He loves us.  He tells us to cast our anxiety on him because he loves us.  Knowing that we should praise God in all things and doing it are two different things.  Take time to praise the Lord for his mercy on our area because we never know when it might be our home or family that is in the path of destruction.

“God opposes the proud
   but shows favor to the humble.”

 Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.
 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.  And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.  To him be the power for ever and ever. Amen
1 Peter 5:6-11

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Thursday 4.28.11

Posted on 27. Apr, 2011 by in WOD


CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters(100/65)
3 Chest to bar Pull-ups 
6 Thrusters(100/65)
6 Chest to bar Pull-ups 
9 Thrusters(100/65)
9 Chest to bar Pull-ups 
12 Thrusters(100/65)
12 Chest to bar Pull-ups
15 Thrusters(100/65)
15 Chest to bar Pull-ups 
18 Thrusters(100/65)
18 Chest to bar Pull-ups 
21 Thrusters(100/65)
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Cash out-In teams of two complete:

200 M Run (each)
10 Power Cleans (each at 80% of 1 rep max)
200 M barbell carry with heaviest of team members power clean weight
200 M Run (each)
400 M partner fireman’s carry(200 M each-every time you switch before 200 M equals 10 burpees each/KB Farmers Carry (70/53)

For time:

Instructions for CrossFit Games WOD 11.6

Check the Leaderboard

Charles Barkley teased about CrossFit on TNT

Just in case you need a reason to Never Give Up!!!

Why you wrap your thumb around the bar when you bench press!!

We will perform the Crossfit Games WOD during regular WOD times today.

Friday Schedule:
9:00-10:00am CrossFit WOD
4:15-5:15 No Class
5:15-6:15 No Class
6:15-7:15 No Class

Saturday Schedule:
9:00am-No Class
11:00 No Intro Class

Resume Regular Schedule on Monday.

Anything you lose automatically doubles in value.  ~Mignon McLaughlin

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Wednesday 4.27.11

Posted on 27. Apr, 2011 by in WOD with GOD

There are so many illustrations of God’s greatness around us, but do we see them?  Many times we are so wrapped up in our life we forget to see what God is doing.  We forget to go to our manual for life, The Bible and read all the things He tells us.  Instead we put stock in our friends,health, finances, work and family.  When they let us down because they are of this world, we are devastated.  Remember there is nothing like God.  He is our Father, Creator, Lord, Strong Tower.  If we focus on Him, all else will fall into place. He is our light in the darkness.

The city does not need the sun or the moon to shine on it, for the glory of God gives it light, and the Lamb is its lamp.
Revelation 21:23

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Wednesday 4.27.11

Posted on 26. Apr, 2011 by in WOD


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

3 Deadlift (275/150)
5 Burpees
7 KB Swings(70/53)

Post complete rounds and reps.

Strength:  Hang Power Clean 1-1-1-1-1

Rules & Other Mud Run Details

Click here for the 2011 Mud Run Waiver »

Click here for the Official Rules and Regulations »

Click here for the Mud Run Course Map »

Click here for the Mud Run Obstacle Instructions »

Keeping the Strength in the Strength Program

Our next Foundations class will begin Monday, May 2 at 7:15.  If you are interested in starting CrossFit, this is a prerequisite.  Click HERE for details.

The man who has done his level best, and who is conscious that he has done his best, is a success, even though the world may write him down as a failure.  ~B.C. Forbes

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Tuesday 4.26.11

Posted on 26. Apr, 2011 by in Uncategorized, WOD with GOD

We are made in the image of the giver of life.  Does that mean anything to you?  It should when our Creator made you for a reason.  You were made to make a difference.  Some people live their life trying to help others, when others live their life wondering why no one helps them.  It is truly amazing how God created each of different yet in His likeness.  We all have different fingerprints, freckles, hair and teeth.  We all have strengths and weaknessess.  I love thinking how God knitted us in the womb. We all have a potential to make a difference in this world. 

 So God created mankind in his own image,
   in the image of God he created them;
   male and female he created them.
Genesis 1:27

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Monday 4.25.11

Posted on 26. Apr, 2011 by in Uncategorized

Discipline is something that is a struggle for many.  We are all trying to improve some area of our life.  What is the first step to get to your goal?  We have to turn it over to the Lord.  As many of us here our exercising discipline in our eating and exercising, what are other areas that require a balance?  It can be work, financial or relationships.  Discipline and prayer will help us overcome these obstacles.  Watch your life have direction and a plan.  We are not meant to live haphazardly.  Which we all feel like we do when we get overwhelmed with all the things in our life. We are meant to have an aim for what we want to achieve. 

Success and happiness are not destinations.  They are exciting, never-ending journeys. ~Zig Ziglar 

 The plans of the diligent lead to profit 
 as surely as haste leads to poverty
 Proverbs 21:5

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Sunday 4.24.11

Posted on 26. Apr, 2011 by in WOD with GOD

If it wasn’t for Easter, we wouldn’t have a hope.  Because He lives, we can face tomorrow.  All fear is gone!  We celebrate that He lives!  We worship a risen Saviour!  One day He will come back for his children. 

In times of despair and uncertainity we can be certain of Christ.  He is the same yesterday, today and tomorrow.  The cross is a reminder of the sacrafice of Christ’s blood shed for us!  His death and resurrection should remind us that we all have life in Him.  When we die to our sins we live a life of freedom.  Praise His name and share the good news!  We are to tell others what Christ has done.

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
John 3:16

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