15 Squat Jumps
- Stretch as needed
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!!
(M 115 lb. / F 75 lb.)
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
Don't forget to get your sweatshirt before they are all gone!!
1) Spend 10 Minutes doing sets of 2 on the Overhead Squat with a 5 Second pause in the bottom
60 Pull Ups
60 Overhead Squats (95/65)
Wednesday, February 25, 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!!
4 Rounds of:
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
Sorry No 0530 again due to the gym being closed!
Don't miss out on getting your very own Centurion CrossFit sweatshirt!!!
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
Don't miss out on getting your very own Centurion sweatshirt!!
NO 05:30 CLASS!!
"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!!
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!!