Saturday 8.1.15

**** FOUNDATIONS CLASS FROM 0900-1100****

*** WOD STARTS AT 1100****

The WOD: “31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the bumper plate and begin their 400m, while Partner #2 continues work wherever #1 left off. 

Score is your total # of reps.

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

Registration is optional

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.

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

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

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

Monday 07.27.15​

No 1730 class tomorrow 

“Scissor Kick”​​​​​            

5 Rounds:     

7 Deadlifts (275/185)

30 Air Squats

7 Strict Handstand Pushups

Saturday 07.25.15

 “Glenn”                                                                                  

30 Clean and Jerks (135/95) 

Run 1 Mile

10 Rope Climbs

Run 1 Mile

100 Burpees

Friday 07.24.15

           “Bullfrog”                                                                                                                

Ascending Ladder for 7 Minutes:                                                                    
20 Double-Unders, 1 Power Snatch (115/80)                                                 
20 Double-Unders, 2 Power Snatch (115/80)
20 Double-Unders, 3 Power Snatch (115/80)                                        
Continue to add (1) Power Snatch per round for 7 Minutes

Thursday 07.23.15

      “Pinwheel”                                                                                                                                      30 – 25 – 20 – 15 – 10                                                                    Row for Calories                                                                              Box Jumps (24/20)
Wall Balls (20/14)

Wednesday 07.22.15

          Weight Lifting Wednesday

                                                       

     Power Clean

Build to a Heavy Single

On the 2:00 for 7 Rounds:                                                                 

5 Power Cleans (70%) 

30 Double-Unders

7 Strict Pull-Ups

Tuesday 07.21.15

                                

 “Beretta” 

For time:                                                                                                                                                20 Thrusters                                                                                                                                                20 Hang Power Cleans 

20 Push Presses
20 Overhead Squats
20 Front Squats      

                                                              

Prescribed Weights – 95 / 65                                                                                                            

*** On the Minute – 5 Burpees ***

Monday 07.20.15

All Classes!!!

“Helen”

3 rounds:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Saturday 07.18.15

****

*****Class Starts At 1000*****

“Bronx”

In Teams of 2, AMRAP 25:

50 Wallballs (20/14#) 

40 Kettlebell Swings (70/53#)

30 Toes to Bar

200m Run (1 Partner at a time)

Friday 07.17.15

****0530 and 1200 classes only****

The Good Life
3 Rounds:
Row 500m
12 Burpees
21 Box Jumps (24″/20″)

Thursday 07.16.15

****0530 and 1200 class****

American Dream

AMRAP 20

Up Ladder of: 

Power Clean (205, 140#) 

Muscle Up

Up Ladder means: round 1, 1 rep of each movement, round 2, 2 reps of each movement, round 3, 3 reps of each movement...etc. Until the 20 minutes run out. 

Wednesday 07.15.15

****0530 and 1200 Class Only*****

WOD

"Double Trouble"

"Karen"

150 Wall Balls For Time (20/14 lbs)

 Followed By....

"Isabel"

30 Snatches For Time (135/95 lbs)  

Any single movement of ground-to-overhead is acceptable (Power Snatch or Full/Squat Snatch)

Tuesday 07.15.15

**Only 0530 class tomorrow**

Satan’s Whiskers 

3 rounds of: 

10 Chest to Bar Pull-ups

10 Front Squats (165, 115#) 

10 Burpees

Monday 07.13.15

Centurions, class schedule for this week is as follows:

*0530 all week

*1200 all week, except Tuesday 

* No 1730 all week; Sorry Folks.

WOD

Sugar Daddy

21-15-9

Deadlift (225, 155#) 

400m run after each round

*Compare you time from May 5th WOD*

Saturday, 11 July 2015

No formal class today.
Two options:

Run a 5k on your own

Or

Go to CrossFit Beyond Limits to meet Alexandra La Chance

http://m.kdhnews.com/copperas_cove_herald/sports/national-crossfit-competitor-hosting-seminar-this-weekend-in-cove/article_9a90d47a-266e-11e5-9c73-3f9297f96b3a.html?mode=jqm

Friday, 10 July 2015

Friday 07.10.15​Snake Bite
21-15-9
Squat Snatch (95, 65#) 
Chest to Bar Pull-ups

Thursday, 9 July 2015

Thursday 07.09.15​Freddy Kruger 
21-15-9
Kettlebell Swings (70, 53#) 
Burpees

Wednesday, 8 July 2015

It's Weightlifting Wednesday!!

Sumo Deadlift
1 Rep Heavy

OTM x 15
One – 6 Sumo Deadlifts @ 60%
Two – :40 Hollow Hold
Three – 10 Strict Toes to Bar

Tuesday, 7 July 2015

3 rounds of: 
10 Clean and Jerks (135, 95#)
400m Run

Monday, 6 JUL 2015

The gym will be closed today for Independence Day. Classes will resume TOMORROW (Tuesday)!

Hope everyone had a safe holiday weekend!

Thursday, 2 July 2015

Reminder the gym will be closed Friday through Monday for Independence Day weekend! Get outside the gym and have fun!

WOD:

​​Hawks and Mac

​Teams of 2:

​50-40-30-20-10

​Wallballs

​Power Snatch (95, 65#)

Wednesday, 1 July 2015

The gym will be closed Friday through Monday for Independence Day! 

Overhead Squat​

Heavy Single

 

​​OTM x 15

​​One: 7 Overhead Squats (95, 65#)

​​Two: 45 second Plank

​​Three: 7 Strict Chest to Bar Pull-ups