Things you could do on your rest day!

 Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. REST DAY   Hey if you want to leave us a comment click on the title and leav ... Continue Reading

The Bar Positioning in all Three squats ?

“I have set the LORD always before me. Because he is at my right hand, I will not be shaken.”- Psalm 16:8   Stephanie Roberts hits her “PR” of 255lb.   Run 400 meters 135 pound back squat, 30 reps Run 400 meters 135 pound Front squat, 20 reps Run 400 meters 135 pound Ov ... Continue Reading

Why do we need to Deadlift?

“He who has the Son has life; he who does not have the Son of God does not have life.”- 1 John 5:12       Tuesday 080819 Deadlift 1-1-1-1-1-1-1 reps Who and why we need to deadlift? Everyone and because this movement is something that we do everyday weather we know we are doing ... Continue Reading

What a summer of crossfit can do for your Game!

“For to me, to live is Christ and to die is gain.”- Philippians 1:21     Front squatting is brutally hard. Moving the barbell placement from the spine of the scapula as in the back squat, to the front rack position and away from the athlete’s center of gravity effectively gene ... Continue Reading

What happen to Stretching?

“Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”- 2 Corinthians 7:1 Aaron Dupree one of our best pull-up machines posting a great time RX’d 25:20! Top  Times  ... Continue Reading

Midline Stability

“If we live, we live to the Lord; and if we die, we die to the Lord. So, whether we live or die, we belong to the Lord.”- Romans 14:8 Three rounds for time of: 50 Jump rope, double unders 50 Hip Extensions 50 GHD Sit-ups    John Monroe 6:am rocking out 150 ! Maintaining a stable mid ... Continue Reading

“[To the Church in Laodicea] “To the angel of the church in Laodicea write: These are the words of the Amen, the faithful and true witness, the ruler of God’s creation. Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and e ... Continue Reading

Crossfit Total

“For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”- Ephesians 2:10   “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep   One of the most admirable things about the CCF communi ... Continue Reading