Tuesday, January 17, 2017

Monday, January 16, 2017

Tuesday 1.17.17

“Power Elizabeth”
21 – 15 – 9:
Power Cleans (135/95)
Ring Dips

Friday, January 13, 2017

Saturday 1.14.17

 “Rock or Bust”

Teams of 3:

200 Front Squats (135/95)

200 Handstand Pushups

200 Box Jump Overs (24″/20″)

200 Pull-Ups

"That voice in your head that says you cant do this... is a LIAR"

Thursday, January 12, 2017

Friday 1.13.17

 “Big Gun”

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar
Rx – 135 / 95

Continue to add 3 repetitions per round until the 9 Minute Cap.

"Motivation is what gets you STARTED, Habit is what keeps you GOING"

Thursday 0530 cancelled

Sorry for the short notice.

Wednesday, January 11, 2017

Thursday 1.12.17

“Deck of Cards”

Number represents repetitions  (Face cards = 10)
Suit represents the movement.
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees
Jokers = Plank Run

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

"When you feel like QUITTING, think about why you STARTED... #knowyourWHY"

Dr. Martin Luther King Jr Holiday Observance Closure

Due to Kieschnick Physical Fitness Center Training and Federal Holiday Closure Friday 13 Jan 17 through Monday 16 Jan 17, Centurion will also be closed for operation. We will re-open on Tuesday 17 Jan 17. Please accept our apologies for any inconvenience and we look forward to seeing everyone back on the black mat. Enjoy your time off and your families.
~ Centurion CrossFit Staff