Thursday, August 21, 2014

Friday 22 August 2014

Happy Friday! ALL class times today :)

Warm up:
Leg swings (front/back/sides)
Hip and knee circles
Runners lunge (x3 each leg)
Junkyard dog


WOD
4 Rounds:
Run 400 Meters
50 Squats




Wednesday, August 20, 2014

Thursday 21 August 2014

*No 1200 class today*
Don't forget to order your CF Centurion t shirts!!!! The link is on our Facebook page or ask your coach. :)

Warmup:
Row 250 m
5 burpees
10 push ups
15 step ups
20 jumping jacks
15 step ups
10 push ups
5 burpees


Workout of the Day
21-15-9
Deadlift (225/155)
Box Jump (24/20)
50′ Overhead Walking Lunge between each round (45/25)

Tuesday, August 19, 2014

Wednesday 20 August 2014

* All classes today! *

Warm up:
Run 400m or row 500m
10 pvc pass throughs
10 round the worlds
10 good mornings (with pvc)
10 leg swings (front/back/sides)
10 broad jumps
10 inch worms/baby elephants
10 squats
Burgener warmup with pvc

Workout of the Day

5 Rounds of the Following Complex:
(not for time)
Deadlift
Power Clean
Push Press
Split Jerk
-Work up to find your heaviest weight-

Monday, August 18, 2014

Tuesday 19 August 2014

* Class times are 0530, 0900, 1730 *
No 1200 today

Warm Up:
Row 500m or run 400m
40 single jump ropes
30 squats
20 pushups
10 lunges (each leg)
5 burpees

WOD
Run 800 meters
Rest 3 min
“Annie”
50-40-30-20-10
Double under
Sit-up
(10 min cap)
Rest 3 min
Run 800

Total time is your score.


Don't forget about T shirt orders!!!! Talk to your coach for more info



Sunday, August 17, 2014

Monday 18 August 2014: "Karen"

Class times: 0900, noon and 1730
No 0530 for a little while until Coach Lisa recovers from having her baby!

Don't forget to order your t-shirts! 
Shirts are $20 and you must pay a coach once you place your order. Select your typical class time and that coach will be responsible for collecting your money and delivering your shirt. Any questions? See a coach!


Warm up:
400 m run or 500 m row
15 air squats
15 kip swings
Banded stretches 
10 baby elephants
20 walking lunges (10 each leg)
15 wall balls

WOD
"Karen"
150 Wall balls (20/14) (10'/8')

rest

3 rounds (not for time)
10 Toes to bar
10 Good mornings

Thursday, August 14, 2014

15-Aug-14


****Noon and 1730 today only****

WOD

20 min AMRAP

Run 400m
7 front squats (185/125)(155/105)(135/95)
10 handstand push ups (if 10 is easy, use a deficit)


Warm-up

Coaches choice

Wednesday, August 13, 2014

14-Aug-14 Thursday

***0530-0900-1730 classes only***


WOD

10-8-6-4-2
Clean and Jerks (135/95)(115/75)(95/65)
50-40-30-20-10
Double Unders

Beginners WOD

AMRAP 12 Minutes
6 Hang Clean and Jerks
18 Double Unders

Warm-up

deep runners lunge (alt)
leg swings (front/back/sides)
banded shoulder stretch

10 air squats (5 sec pause in bottom)
20 gh sit-ups
20 gh back extensions
30 Russian KBS (choose a light weight)