Rak Chazak! Saturday Feb, 23 2013

ehhh Team!

It's that time to beat our bodies into submission for the glory of God! Rak Chazak!

Spirit WOD
We are continuing in our 1 Timothy series with this, have a read.



1 Timothy 2:1-7
"First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. This is good, and it is pleasing in the sight of God our Savior, who desires all people to be saved and to come to the knowledge of the truth. For there is one God, and there is one mediator between God and men, the man Christ Jesus, who gave himself as a ransom for all, which is the testimony given fat the proper time. For this I was appointed a preacher and an apostle (I am telling the truth, I am not lying), a teacher of the Gentiles in faith and truth."

Body WOD - Due to possible freezing snow, were keeping indoors!

Warm-up
15 meter Beep Test

AMRAP
2 minutes of Jump Squats/Squats
2 minutes of Burpees
2 minutes of Plank
2 minutes of Sit-ups/crunches
2 minutes of Pushups/Push walls
2 minutes of skipping

Zone Out!

Saturday, February 16, 2013

Hey, friends! I trust you all enjoyed the week off. We're back at it again this Saturday, 9:30 a.m. at Harvest. If you don't see us outside, you will find inside and downstairs.

WOD for the Body

Warm-up

"Back to the Basics"

10 min AMRAP
Sit-up, Burpee, Push-up, Squat
1-1-1-1
2-2-2-2
3-3-3-3
...
- Rest 3 mins -

7 mins
Burpees

WOD for the Spirit

This charge I entrust to you, Timothy, my child, in accordance with the prophecies previously made about you, that by them you may wage the good warfare, holding faith and a good conscience. By rejecting this, some have made shipwreck of their faith, among whom are Hymenaeus and Alexander, whom I have handed over to Satan that they may learn not to blaspheme.
-- 1 Timothy 1:18-20