Friday, August 22, 2014

Saturday 23 August 2014

Warm up:
Run 400m or row 500m
10x round the world
10x pass through
Toy soldiers (down & back)
bear crawl (down & back)
crab walk (down & back)
10 step ups
10 wall balls
10 inch worms

WOD
150 singles
40 wall ball
40 box jump (20″)
150 singles
30 wall ball
30 box jump
150 singles
20 wall ball
20 box jump



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