Service Times

Need Prayer?

Adult Classes

Adult classes currently meet on Wednesday evenings from 7:00 p.m. – 8:00 p.m.

During the school year, we offer a variety of classes for adults. These classes are led by members of our church and cover many topics. Throughout a normal year there are several Bible studies, book studies, discussion classes, video-based classes, hands-on learning classes, marriage & family classes that are offered.

Here are the classes that are currently offered:

FUNCTIONAL FITNESS WORKOUTS

Please check back after each class for weekly Workouts.

Workouts led by Doug Decker – Vertical Limit Fitness. www.verticallimitfitness.com

WEEK #1

Warm Up:

• Jog or walk around the basketball court 2 times.
• Stretch your achilles (VERY LIGHTLY).
• Spread out across a baseline and tippy toe to the other side of the court
• Come back walking on your heels
• Return to other end of court again lifting your knees as high as you can and pulling them into your chest (waist) etc. 
• Turn and go back with a slow high knee run
• Inch Worm – hands on ground in front of you with as straight as legs as possible. walk your hands out into a prone pushups position. Perform a pushup. If you need to go to your knees for the pushups that is fine, then tippy toe your feet up to your hands (emphasize keeping your legs as straight as possible) x5
• Body Row x 10 – Lay flat on your back with legs straight and arms over head. As you sit up, bring your feet in so your heels are as close to your bottom as possible and touch your toes with your hands.
• Good morning x10 –  Chest out like superman, keeping back as straight as possible and legs just every so slightly bent, bend at the hips until at 90 degrees then return to standing tall.
• Perfect Stretch –  Big lunge and dropping your elbow inside of their leg to stretch out,  then lean back and straighten their leg to work on their hamstring. 

Squat Form:

• Feet placed outside of shoulder width. Toes point from 7 to 20 degrees out
• Superman chest, hands out in front of you connected, weight on your heels, knees engaged outward for proper tension.
• Hips go back to initiate the movement and continue to go back as you go down (keeps weight on heels)
• Hands go up as you go down (to keep the chest/torso as tall as possible)
• Knees stay out
• Hips crease (pockets) should go just below knee joint (below parallel)
• Movement down is controlled AND ABS ARE ENGAGED!
• Driving up through the HEELS (STAY OFF OF YOUR TOES) and KEEPING KNEES OUT! Drive up explosively to a Superman or Wonderwomen pose (open hips, chest is tall, legs are extended, hand are on hips).

Repeat

Workout: Tabata Interval Squats

• 20 seconds of work followed by 10 seconds of rest x 8 rounds. 
• Perform as many squats (with proper form) as possible each round of 20 seconds.

Extra Lesson: Burpees! (Through a 6 count)

• Count 1: hands on floor in front of you.
• Count 2: Feet walk back or jumped back to full extension behind you (top of the pushup position)
• Count 3: Lay down to the ground
• Count 4: Pushup from the ground (if you have to use knees THAT IS OK)
• Count 5: Jump (or step) to bottom of squat postion (chest tall, knees out, pockets below knee joint, weight on heels)
• Count 6: Jump up (just 1 inch or so)

Warm Up:

• Jog or walk around the basketball court 2 times.
• Stretch your achilles (VERY LIGHTLY).
• Spread out across a baseline and tippy toe to the other side of the court
• Come back walking on your heels
• Return to other end of court again lifting your knees as high as you can and pulling them into your chest (waist) etc.
• Turn and go back with a slow high knee run
• Inch Worm – hands on ground in front of you with as straight as legs as possible. walk your hands out into a prone pushups position. Perform a pushup. If you need to go to your knees for the pushups that is fine, then tippy toe your feet up to your hands (emphasize keeping your legs as straight as possible) x5
• Body Row x 10 – Lay flat on your back with legs straight and arms over head. As you sit up, bring your feet in so your heels are as close to your bottom as possible and touch your toes with your hands.
• Good morning x10 –  Chest out like superman, keeping back as straight as possible and legs just every so slightly bent, bend at the hips until at 90 degrees then return to standing tall.
• Perfect Stretch –  Big lunge and dropping your elbow inside of their leg to stretch out,  then lean back and straighten their leg to work on their hamstring.

Warm Up:

• Jog or walk around the basketball court 2 times.
• Stretch your achilles (VERY LIGHTLY).
• Spread out across a baseline and tippy toe to the other side of the court
• Come back walking on your heels
• Return to other end of court again lifting your knees as high as you can and pulling them into your chest (waist) etc.
• Turn and go back with a slow high knee run
• Inch Worm – hands on ground in front of you with as straight as legs as possible. walk your hands out into a prone pushups position. Perform a pushup. If you need to go to your knees for the pushups that is fine, then tippy toe your feet up to your hands (emphasize keeping your legs as straight as possible) x5
• Body Row x 10 – Lay flat on your back with legs straight and arms over head. As you sit up, bring your feet in so your heels are as close to your bottom as possible and touch your toes with your hands.
• Good morning x10 –  Chest out like superman, keeping back as straight as possible and legs just every so slightly bent, bend at the hips until at 90 degrees then return to standing tall.
• Pushups x 10
• Squats x 10
• Burpess x 5
• Perfect Stretch –  Big lunge and dropping your elbow inside of their leg to stretch out,  then lean back and straighten their leg to work on their hamstring.

Connect

• Chapel Kids
• Remnant Student Ministry (Jr. High – High School)
• Intermission (College)
• Crisis Pregnancy Outreach
• Royal Family Kids Camp
• Missions
• Worship
• MOPS
• Home Groups
• Adult Classes