Christmas is quickly approaching! Have you started your Christmas shopping yet? We'll make it easy on you! You know better than we do about how CrossFit and this community have changed your life - how about you give the gift of fitness to someone else??? One month Gift Certificates are now available for sale!
Reminder: YOGA TOMORROW at 8:30am!!!
25 DAYS 'TIL CHRISTMAS!!!
(25 minute time cap)
25 Back Squat (95/65 for the whole WOD)
25 Front Squat
25 Strict Press
25 Push Press
25 Push Jerk
25 Hang Power Cleans
25 Power Cleans
25 Squat Cleans
Right now you are thinking "That's it???" for the WOD today... however, taking time to do mobility is more important than we'll ever be able to express! Just trust us on this one! AND we have walls for HSPU's now!!!
Mobility - focusing on hips and shoulders
Last day of November and our Plank Challenge! Find your new Plank max!!!
PServing in the Strength God Supplies
by Chip Pugh on October 8, 2017in Faith WorkoutAthleteWord: Champions take great joy in knowing the GIFT of God can never be earned, deserved or returned.
2 Kings 5:1-18
Where does our strength to serve come from? Is strength earned or given? What about our unique talents? Were they earned or given? We know we can gain strength through training, but where did our ability and wisdom to train come from? Competitors for Christ train with the understanding that everything good comes from God (James 1:17).
We believe all strength is a gift from God, and we have been given these strengths to honor God and serve others. But, even if we believe this to be true it is very difficult to live this truth. When we fight to grow in strength it is easy to forget where our strength comes from and slip into pride. How do we grow in strength so we can serve but also remain humble before God? How do we see strength as a gift?
In the Old Testament we read of a man who learned this lesson well. Naaman was the commander of the Syrian army. He was “a great man in the king's sight and highly regarded” because of his military accomplishments. The Bible describes him as “a mighty warrior, but he had a skin disease.” Naaman had a major weakness, but it became his key to finding strength. He was powerful, wealthy, and influential, but none of these strengths could solve his problem.
A young Israelite girl who had previously been taken in war was now working in his home as a servant. This 12-year old girl held the information that could free this mighty warrior. She got word to him that her God can heal. If he would approach the true God through the prophet, Naaman could find the healing he desired. With this information Naaman quickly gathered all his strengths to purchase his healing:
1- He offered his relational strength. Since he was the Syrian king’s right-hand man, he was able to get an appointment with the king of Israel. Together they attempted to acquire Naaman's healing through intimidation. Naaman thought who he knew could fix his weakness.
2- He offered his financial strength. Naaman brought a fortune with him to purchase this healing. Since this is how everything else in the world works, why couldn’t money overcome his weakness? Naaman thought what he had could fix his weakness.
3- He offered his physical strength. Naaman thought what he could do could fix his weakness. As a mighty man of war he was extremely offended when the prophet Elisha did not even come out of his house to administer the healing. Instead he sent a servant with a simple message: “Go to the river Jordan and immerse yourself seven times. Your skin will be healed and you’ll be as good as new.”
Naaman was accustomed to earning his rewards. He didn’t receive orders, he gave them. And he certainly didn’t use seemingly meaningless actions to accomplish his goals. But after one of his own servants encouraged him to put aside his pride he obeyed the command and was healed. His servant said, “If the prophet had asked you to do something hard and heroic, wouldn’t you have done it? So why not this simple ‘wash and be clean’?”
Our greatest weakness is our sin. We have no hope of coming to God and living eternally with him until this weakness is fixed. But our strengths cannot overcome this weakness. Like Naaman, when we finally recognize this truth we find the key to serving with strength while remaining humble. Recognizing our sin allows us to “serve in the strength that God supplies.” (1 Peter 4:11). Because of our sin we deserve weakness, but strength is always a gift. Losses may be earned, but our victories are always given through Christ.
“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” (Romans 6:23)
30 minute AMRAP
50 SDHP (One buddy at a time)
400m Run (Run together)
50 Pull Ups
50 Sit ups
50 MB Cleans
10 x burpee planks - do a burpee, pause in the push up position and hold for 20 seconds, finish the burpee and repeat!
Spend some extra time warming up those shoulders today. Make it a habit to start doing shoulder and hip mobility daily. Mobility, mobility, mobility!!!
5 x 400m (1-2 minute rest between)
Go over Power Snatch working up above the weight you plan to use for the WOD.
10 Power Snatch (95/65)
100 Alternating Superman planks - from high plank (lift left hand and right foot at the same time, then switch and repeat!)
Hope your Thanksgiving was amazing! Time to get back to work now! NEVER MISS A MONDAY! (Adam... that doesn't mean to only come on Monday's...)
(You choose your weight - same weight for the whole WOD)
15 TGU - R side
9 OHS - L side
15 TGU - L side
9 OHS - R side
Tomorrow is Thanksgiving! Reply to this post and let us know what you are thankful for! We are thankful for each and every one of you. Seriously, if you just started this week or you've been with us from the beginning, we are so thankful for you, your support, your hard work, your encouragement and your determination to be a better version of you everyday!
REMINDER: One class ONLY tomorrow (THURSDAY) at 9am! Bring the family and be ready for a little pre-turkey sweat-fest!
3-3-3-3 (Should be heavier than last week)
20 DL (225/135)
5 Bar facing burpees
10 DL (275/185)
10 Bar facing burpees
5 DL (315/225)
20 Bar facing burpees
100 Knee to Elbows - from prone position, bring your right knee to your right elbow, left knee to left elbow, etc.
Please take a minute to read this note from one of our members, Krissie Paine! It has to do with that FitAid you'll probably drink later today!!!
I am sure many of you have heard of the Ronald McDonald House. You have seen the boxes at the windows at McDonald’s and have probably accidently dropped your change in there after ordering or even donated $1 when asked to add it your order. You may not even know what you are donating to but you agree so you can get that fabulous dose of takeout a bit quicker.
I personally did not know much about the Ronald McDonald House until October 2015. My son was born 6 weeks early. Upon being born he was taken away immediately after an emergency c-section. He was admitted into the NICU with several complications. I was unable to hold him. After a few days, I was released from the hospital. Without my precious baby boy, Logan.
What did they want me to do? Go back to Granbury and wait for him to get better? I was not leaving his side. No way.
If you don’t know me personally, I have already lost two precious babies. A little boy, Cole and a baby girl, Riley. There was no way I was not fighting for my little miracle child. I was ready to pay whatever the amount to stay at the nearest hotel so I could be with him every waking minute. After hearing of our plans to find a hotel, one of the wonderful NICU nurses asked me if we had considered the Ronald McDonald House. I told her we would not qualify because we make too much money. Her response? There are many ways to qualify, it is not a low income facility. No one is turned away. One of the many demographics that stay there are people who live outside of the city. We checked into it and we qualified due to the distance we lived from the hospital. What an answered prayer!
Little did we know that it was not just a warm bed. They fed us every meal. Packed Khloe’s lunch for school. Made sure our every need was taken care of. They do all of this to make sure that we can stay right with our precious fighter without having to worry about anything other than the health of our child.
Not only do they house families with children in the NICU, they house childhood cancer patients that have scheduled treatments and children with a variety of other illnesses. We met some amazing families and some amazing volunteers. The Ronald McDonald House will always hold a special place in my heart.
At the end of our stay we were able to make a donation in Logan’s name in hopes to help another family that was facing a long road with a sick child. It was a blessing to be surrounded by so many people that did not know us but were willing to make our lives easier even if it was just making my daughter a ham sandwich.
There are many people in our community that benefit from the hospitality of the Ronald McDonald House. It is a wonderful foundation that has helped countless people. It does run on donations from people like you.
There are many ways to assist the organization. One of the easiest ways is to save your soda tabs! Coke cans, beer or better yet - FitAid! There will be a mason jar set up at the gym for you to drop your tab in after you open your FitAid and you can also bring in tabs from home. My family makes a donation of all we collect from friends and family each year at Christmas. We would love to take an even larger donation this year! The Ronald McDonald House recycles tabs twice a month and the money collected goes right back into taking care of families.
So next time you open a can or go to McDonald’s (to get a salad of course) consider helping a great organization!
6 x 400m Row
15 OHS (115/75)
A little throwback from CrossFit 377!
Just a friendly reminder of this week's schedule!
Mon, Tues, Wed will be normal schedules!
Thurs - 9am ONLY!!!
Friday and Saturday - closed!
If you don't have family around to spend Thanksgiving with, WE WANT YOU to join us at the ranch! All are welcome! Seriously, all are welcome! Do NOT spend Thanksgiving alone!!!
3-3-3-3 (Should be heavier than last week)
12 min AMRAP
12 KBS (53/35)
12 Sit ups (unweighted)
12 Weighted Box Step Ups (6 per side - you choose the type of weight and amount of weight)
50/side, Side Plank Dips (Hip to ground)
Last year for our Naughty Or Nice Event we partnered with Hood County Christmas for Kids and y'all must be some of the most generous people in Hood County because we were able to give several truck loads of toys, phones, bikes, etc! This year we are excited to announce that we are going to partner up wth the Paluxy River Children's Advocacy Center! Winter time is quickly approaching, which for most people means family time, great food, presents and exciting memories. For other families this is a more difficult and taxing time of year, filled with emotional stress and personal sadness. At the Paluxy River Children’s Advocacy Center they strive to create a friendly and welcoming environment for children and families who have experienced abuse. The vision of Paluxy River Children’s Advocacy Center is to reduce the trauma to child abuse victims and their non-offending family members and to work toward improving the justice system’s response to child abuse by uniting the efforts of public agencies and enlisting community support. They have a yearly Christmas party where they provide dinner, gifts and fun memories for the children where they can relax, have fun, and just be kids, not just survivors of child abuse.
We will also be sponsoring a few families in town that we know are struggling financially this year. If you know of a specific family that you'd like to nominate for a sponsorship, please contact Jen Shelby - 781.799.6903 no later than Dec. 1st.
To register for our Naughty Or Nice event which will be on Dec. 9th 10am-12pm, click here. You'll have 2 options.
1. Register to bring a gift and you'll get a free workout on Dec. 9th from 10am-12pm!
2. Register and buy a shirt, you'll also get a free workout and a portion of the money from the sale of your shirt will go back to Faith Rx'd Granbury!
We hope you'll be a part of this awesome event this year and that you'll invite friends and family to join too!
Lumberjack 2020 Deadlifts (275/185)
20 KB swings (79/53)
20 Overhead Squats (115/75)
20 Box jumps (24/20)
20 DB Squat Cleans (45 each/25 each)
On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
2 minute prone plank
2 minute L plank
2 minute R plank