Thursday, July 30, 2015

Friday 7.31.15


****NEXT FOUNDATIONS CLASS IS 01 AUGUST 2015 FROM 0900-1100****

Centurion will be hosting the "31Heros WOD" this Saturday 01AUG15 at 1100 . 

Register and/or make a donation at this link: http://www.31heroes.com/location/?gym=K7LbLq and receive a shirt.  Registration is optional.















                                                                                                                                                                                                 WOD
“Anaconda”
21-15-9:      
Front Squat (135/95)
Kettlebell Swing (70/53)
400m Run

"31Heros WOD" 01 August 2015

Centurion will be hosting the "31Heros WOD" this Saturday 01AUG15 at 1100 .

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Register and/or make a donation at this link: http://www.31heroes.com/location/?gym=K7LbLq and receive a shirt.

Registration is optional.


Wednesday, July 29, 2015

NEXT FOUNDATIONS CLASS 01AUG15

                   
 The next Foundations Class will be 01 August 2015 from 0900-1100

Thursday 7.30.15

****NEXT FOUNDATIONS CLASS IS 01 AUGUST 2015 FROM 0900-1100****



WOD

“Bubbles”

AMRAP 12:

10 Burpees
25 Double-Unders

Tuesday, July 28, 2015

Wednesday 7.29.15

WOD

Weightlifting Wednesday!

Overhead Squat
Build to a Heavy Single

Squat Snatch Balance
Build to a Heavy Single

Squat Snatch
Build to a Heavy Single

Monday, July 27, 2015

Tuesday 07.28.15

***There will only be  0530 class****
“Open Test”                                                                           AMRAP 20:                  50Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups



Sunday, July 26, 2015

Monday 07.27.15​

No 1730 class tomorrow 
“Scissor Kick”            

5 Rounds:     
7 Deadlifts (275/185)
30 Air Squats
7 Strict Handstand Pushups