Monday, September 1, 2014

2-Sept-14 Tuesday

***ALL CLASSES****


WOD
benchmark


Fran

21-15-9
thrusters (95/65)(75/55)(65/45)
pull ups


Warm-up

leg swings
deep runners lunge
banded shoulder stretch

3 Rounds Not for Time
5 kip swings
10 air squats
sprint the gym (down and back)



Sunday, August 31, 2014

01-Sept-14---Monday

Labor Day Wod-Coaches choice. 0530 ONLY-no other classes.

**per some 0530 athletes, Coach Dan will hold an outdoor wod due to the gym being closed.**

Friday, August 29, 2014

Saturday, 30 August, 2014

Saturday, 30 August, 2014
 
No Class! Gym is closed for Holiday weekend! 
 
 
 


Thursday, August 28, 2014

Friday, 29 August 2014. No Classes

No classes all weekend!! Have a great weekend!!  
 
But you can still put your orders in for Crossfit Centruion T-shirts

Wednesday, August 27, 2014

Thursday, 28 August 2014, All classes!!

 Thursday, 28 August 2014
All Classes!!

Warm Up
400m Run/ 500m Row
15 Air Squats
10 Around the Worlds
10 Pass Throughs
Broad Jumps: Down and back
Sampson Stretch 30 seconds each side
 
 
 
“I Love My Bumper Plate: Part 2′′
Plate Rx is 45/35:
WOD
3 Rounds
20 Push-ups with feet on Plate (hips and legs not allowed to touch the ground)
100 Feet of Lunge/Lunge/Squat/Squat with Plate in Bear Hug Position
Skill- Superman Holds on GHD and L-Hangs from Bar 3×30 seconds of each
20 Over your Plate Jumps
100 Meter Run with Your Plate
BEGINNERS WOD
Kip Practice
AMRAP 10 Minutes
15 Wall Balls
7 Pull-ups



Happy Birthday to Coach Nick and Karen!!!
 

Tuesday, August 26, 2014

Wednesday, 27 August 2014

Wednesday, 27 August 2014. ALL CLASSES!!!
 
T Shirt order form is online!
https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform
 
Warm Up
400m Run/ 500m Row
Burgenger Warm Up
50 Single Under
10 Push Ups
15 Squats
Broad Jumps Down and Back
50 Single Under
 
 
WOD
AMRAP 12 Minutes
5 Power Cleans (155/105)
7 Burpees
25 Double Unders

Monday, August 25, 2014

Tuesday 26 August 2014 No Noon Class! All other class times!!

Tuesday 26 August 2014
No Noon Class! All other classes!!!
 
T Shirt order form is online!
 
Warm Up
400m Run/ 500m Row
10 Air Squats
10 Around the Worlds (each way)
10 Pass through
10 Push-ups
10 Good Mornings w/ PVC
 10 Kip Swings
 
WOD
“Helen”
3 Rounds of:
Run 400 Meters
21 Swings (53/35)
12 Pull-ups

BEGINNERS WOD
Skill- Squat Therapy
1 Minute DB Push Press
1 Minute DB Alternating Plank Row
1 Minute Jump Rope
WOD
3 Rounds of:
1 Minute Squat