10/31/15

CrossFit Koinonia – CrossFit Verse of the Day “The Lord is my rock and my fortress and my deliver, my God, in whom I take refuge, my shield, and the horn of my salvation, my stronghold.” Psalms 18:2 Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in...

10/29/15

CrossFit Koinonia – CrossFit Verse of the Day “But you are a chosen people, a royal priesthood, a holy nation, a people belonging to God, that you may declare the praises of him who called you out of darkness into his wonderful light.” 1 Peter 2:9...

10/28/15

CrossFit Koinonia – CrossFit (No Measure) 10 inch worms 15 air squats (with barbell) 5 RDL 5 mind-shin 5 front squats 5 back squats **BB complex 2x** Metcon (Weight) back squat 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Metcon (Time) 4 rounds, for time 20...

“The Red Mile”

CrossFit Koinonia – CrossFit Verse of the Day “For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.” – Galations 5:1 Warm-up (No Measure) 15 high kicks 10 walk outs to runner strech 15 air...

10/23/15

CrossFit Koinonia – CrossFit Verse of the Day “So then, as we have opportunity, let us do good to everyone, and especially to those who are of the household of faith.” – Galatians 6:10 (No Measure) 400 meters Sampson Stretch – 1 minute...