Sunday, March 1, 2015

Monday, 2 March 2015

Warm Up: 

3 Rounds-
10 Burpees
15 Squat Jumps

- Stretch as needed

WOD:

On the Minute for 10 Minutes - 3 Front Squats - Athlete chooses load

On the Minute for 12 Minutes -
Odd: 3-5 HSPU/ HR Pushups/ Pushups
Even: 5-10 Box Jumps - Athlete chooses height

Friday, February 27, 2015

Saturday 28 February 2015

Class begins at 1000
 
This is the first Open workout! 
Those of you who are participating in the Open this is your class to get judged at!!
 

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Then
Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 No break between the workouts!!
 
Also there are still a few Centurion CrossFit sweatshirts available for purchase!
 
 
 

Thursday, February 26, 2015

Friday 27 February 2015

Friday, 27 February 2015
 
Don't forget to get your sweatshirt before they are all gone!!
 
 
Warm Up
Coaches Choice
 
 
 
WOD
1) Spend 10 Minutes doing sets of 2 on the Overhead Squat with a 5 Second pause in the bottom
2)For Time:
60 Pull Ups
60 Overhead Squats (95/65)
 
 
 


Wednesday, February 25, 2015

Thursday 26 February 2015

Thursday 26 February
 
 
Don't you want to be one of the cool kids in your new Centurion Crossfit Sweatshirt!?! Talk to your coach!!
 
 
Warm Up
Coaches Choice
 
WOD
4 Rounds of:
20 Sit-ups
16 Lunges (8/leg) with Barbell in the Front Rack Position (135/95)
12 Box Jumps (30/24)
 
 
Don't Miss Out on the 15.1 announcement tonight 7PM CT!!!

Tuesday, February 24, 2015

Wednesday 25 February 2015

Wednesday 25 February 2015
 Sorry No 0530 again due to the gym being closed!
 
Don't miss out on getting your very own Centurion CrossFit sweatshirt!!!
 
 
Warm Up
Coaches Choice
 
WOD
Run 1,000 Meters
30 Push Jerks (135/95)
20 Hand Stand Push Ups
 
 
It's the last week to sign up for the CrossFit Open!!
 
 


Monday, February 23, 2015

Tuesday 24 February 2015

Don't miss out on getting your very own Centurion sweatshirt!!

NO 05:30 CLASS!!
 
 
Warm Up
Coaches Choice
 
WOD
"Hang Power Total"
1) 15 Minutes Build to 1 Rep Max Hang Power Snatch
2) 15 Minutes Build to 1 Rep Max Hang Power Clean
 
 
Also this is the last week to sign up for the CrossFit Open!!
¡¡¡NOTICE!!!!


Due to inclement weather the post is closing at 1500 today and not opening till 0900 tomorrow 
This means that 1730 today and 0530 tomorrow morning will be cancelled, sorry folks!! 
Stay warm and drive safe!!