Friday, October 24, 2014

We will only be open through our Noon WOD today. We will be closed on Saturday, October 25, 2014. Come cheer on and support your CrossFit Provision family members as they take on some tough opponents this weekend at the Heart of America Affiliate Team Competition. The first heat of the weekend kicks off at 2:30 on Friday afternoon. For more information on the event, visit:

“Anndy” (Annie + Cindy)
Complete the Following for Time
Double Unders
After each round, perform 3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday, October 18, 2014

8 AM
Open Gym

9 AM
Partner WOD

4 Rounds for Time
35 Back Squats (135/95 lbs)
40 KB Snatch (55/35 lbs)
45 Overhead Walking Lunges (45/35 lbs) (R/L=1)
Run 400m with KB (55/35 lbs)

*partition the reps however you’d like, but both partners must Run.

10 AM
Hero WOD

“Little Warrior Luke”

4 Rounds for Time
10 Muscle-ups
14 Stationary Alternating Front Rack Lunges (95/65 lbs) (R/L=1)
13 Burpee Box-Overs (24/20″)
Run 400m

*scale the Muscle-ups with 30 Pull-ups each round


Just over a year ago (October 14, 2013), Luke Swan underwent open heart surgery and it was a huge success:

As some of you may be familiar, 4 year old Luke Swan (son of Layne and Stacey Swan) was diagnosed with a rare heart condition called Subaortic Membrane Stenosis (membrane growing below the valve) when he was 1 year old. Little Luke has been seeing a Cardiologist every 3 months since, having EKG’s & ECHO’s just watching the membrane continue to grow. In August of this year, tests showed that it was time to do something about the membrane that has been growing below his valve as it was starting to cause blockage. In September, Luke’s doctors at St. Louis Children’s Hospital decided to try a Cardiac Catherization first to see if they could push the membrane out of the way of the valve with a balloon. Unfortunately, the procedure didn’t work as they had hoped.

Luke was scheduled to have open heart surgery on October 14th in St. Louis to remove the membrane and part of his septum as it had thickened due to having to work harder than normal. The procedure was a success and Luke was released from the hospital a whole week early! He is now back at home with his family and is recovering quicker than anyone could have hoped for! It is through his family’s unwavering and inspirational faith, along with your thoughts and prayers, that have made this possible.

Friday, October 17, 2014

*ProFit (Kickboxing) – 1 PM and 7:30 PM*

Complete the Following for Time
10 Handstand Push-ups (Scale with Hand-Release Push-ups x 2)
3 Squat Cleans (185/115 lbs) (Rx+ 225/135 lbs)
20 Bar Muscle-ups (Scale with Pull-ups x 2)
3 Squat Cleans
30 Box Jumps (24/20″) (Rx+ 30/24″)
3 Squat Cleans
20 Ring Muscle-ups (Scale with Ring Dips x 2)
3 Squat Cleans
5 Rope Climbs (Scale with Rope-ups x 3)
3 Squat Cleans

Thursday, October 16, 2014

*ProFit (Kickboxing) – 1 PM*

*Basics – 6:30 PM*

Push Jerk

10 Minute AMRAP
5 Shoulder to Overhead (165/110 lbs) (Rx+ 205/135 lbs)
10 Box Jumps (24/20″) (Rx+ 30/24″)
30′ Handstand Walk

*Scale the Handstand Walks with a Handstand Hold against the wall or a Plank at the top of a Push-up position for 30 seconds total.