Monday, October 16, 2017

Tuesday 17 Oct 2017

WARM UP

3 rounds
200m jog
10 Kip swings
1 Wall walk
5 naked bar thrusters

10 pass/atw
10 shoulder sweeps

STRENGTH

1 RM Push Jerk
Build to a new 1RM.  If you are new, work on form and technique.

METCON

Grace

30 Clean and Jerks 135/95 lbs

Sunday, October 15, 2017

Monday 16 Oct 2017

WARM UP

Tabata Row 4 rounds
20 sec work 10 sec rest

Coaches Choice for mobility.


WOD

Row 5k for time


Here is a good article about pacing your workouts.

https://breakingmuscle.co.uk/uk/fitness/train-like-froning-4-pacing-strategies-for-crossfitters

Friday, October 13, 2017

Foundations 14 Sat 17 0830

Tomorrow is the monthly foundations class.  Time is 0830-1030.  There will be a workout afterwards.  And the partner WOD will begin at 1030.  Hope to see you all there!

Saturday, 14 October 2017

Warm up
Foam rolling
10 pvc pass thrus
10 pvc atw
10 KB SDLHP
1 lap walking lunges

Teams of 2-3, For time complete:

60 KB Swings (two can work if teams of 3) 53/35

800m (together)

——————

(one person working at a time)

60 pull-ups

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 Toes-2-Bar

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 pull-ups

——————

800m Run (together)

60 Thrusters (95/65) (two can work if teams of 3)

1730 13 October 2017 Cancelled

I have to cancel the 1730 class for today. I have to cover down for a sick technician, sorry for any inconvenience.  We will back on normal schedule Monday, and I will post on facebook for RSVP for the 1730 class.




Coach Jake (from State Farm)

Thursday, October 12, 2017

Friday, 13 October 2017

Warm up
2 rounds of
10 PVC pass throughs
10 PVC ATW
10 kipping swings
10 air squats
250m row

WOD
500m row buy-in

21-15-9-15-21
overhead squats (75/45)
pull-ups
thrusters (75/45)
toe to bar

500m row cash out

1730 12 October 2017 RSVP

Athletes, recently our 1730 class has been pretty dead, and yesterday we had no one show up at 1730.  That being said, I don't want to permanently shutdown the class, But I also don't want to waste my own time.  So for the time being until the numbers get back up I am requiring athletes who intend to come to the 1730 class to RSVP on the Facebook comments that they will be at the class.  If no one RSVPs, there won't be a 1730 class.  Thanks for your cooperation.






Coach Jake (from State Farm)

Wednesday, October 11, 2017

Thursday, 12 October 2017

Warm up
10 kipping swings
10 scared cat/10 sagging cow
10 air squats
10 lying hip raises

3 sets of 3 push press 75% 1RM
3 sets of 3 push press 80% 1RM
3 sets of 3 push press 85% 1RM

3 sets of 3 snatch grip deadlift @ 105% 1RM snatch
3 sets of 3 clean grip deadlift @ 105% 1RM clean and jerk
3 sets of 3 sumo deadlift @ 90% 1RM deadlift

On the minute x 12
minute 1 - 10 deadlifts (225/155)
minute 2 - 20 abmat sit-ups
minute 3 - max calorie row

Tuesday, October 10, 2017

Wednesday, 11 October 2017


Warm up
10 PVC pass through
1 wall walk
10 PVC ATW
1 wall walk
10 KB SDLHP
1 wall walk
1 lap walking lunges

3 rounds
1:00 ME Double unders
1:00 rest

20:00 AMRAP
10 GHD sit-ups
20 (10 each side) hand stand shoulder touches
10 hip extensions
20 double unders
10 alternating KB power snatches (53/35)
20 Knees to elbows

Tuesday, 10 October

Warm up
3 rounds
1:30 row at light to moderate pace
1 round strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats)
after third round :45 Samson stretch (each side)


5:00 EMOM
1 pausing OHS (:20 pause at bottom) + 2 snatch balance
Start very light and go up slowly each set


Snatch complex (at your own pace)
Power snatch + OHS + squat snatch (touch and go)
#1 @ 50%, #2 @ 55%, #3 @ 60%, #4 @ 70%, #5 @ 75% #6 @ 80%


Squat snatch
1@ 84% 1RM, 1 @ 87% 1RM, 1 @ 90% 1RM


                                                    "Trunks"
10:00 alternating EMOM
odd minutes 15/12 cal row
even 3 back squats (1st set @ 70% 1RM, 2nd set @ 73% 1RM, 3rd set @ 76% 1RM, 4th set @ 79% 1RM, 5th set @ 82% 1RM

Thursday, October 5, 2017

October Fundamentals







It's that time again!  No not pumpkin spice season.  October fundamentals will be held Saturday 14 October at 0830.  There is no registration required.  Please wear appropriate gym attire.  The only requirement is signing our release form before the beginning of the class.


One note:  If you have injuries that may effect your ability to perform the motions as prescribed, that is not a deal breaker, simply let the coaches know and we will modify the movements so that you can complete them without pain.

Barbells for Boobs



https://www.eventbee.com/v/2017centraltexasolyopen#/tickets


A big upcoming event for the fall is the Annual Barbells for Boobs fundraiser for Breast Cancer awareness.  This year we have once again been invited to participate in the festivities.  These include the usual Grace WOD, as well as this year, an obstacle course for adults and children.  There will also be a sanctioned and unsanctioned Olympic lifting competition.  The event will be the 28-29 of October at the Belton Christian Youth Center. 


As with any event, it wouldn't worth it without the sweet sweet gear.  I have the T shirt order form.  Email centurioncrossfit@gmail.com, and I will send you the form so you can print it, and fill it out.  I need these forms NLT the end of the day Wednesday the 11th.  Also, let me know if you register for the WOD or obstacle course, so I can see if I can get us grouped together. I've provided the event link below.






https://www.eventbee.com/v/2017centraltexasolyopen#/tickets

Wednesday, October 4, 2017

Thursday 5 Oct 2017

Warm-up
500m row
10 air squats
10 kip swings
10 push-ups

WOD
Karannie
50-40-30-20-10
Wall balls 20/14# and 10/9'
Double unders
Abmat sit-ups

Tuesday, October 3, 2017

Wednesday 4 Oct 2017

Note:
The box will be closed for the 4 day weekend.

Warm-up
2rounds
1 min Jump rope
1 min Row
1 min burpee pull-up
1 min rest

WOD
Chipper for time
80 PVC OHS
30 GHD hip extensions
30 Cal row
30 Alt KB power cleans 53/35#
30 laps Side shuffles
30 KBS 53/35#
30 Broad jumps
30 PVC Squat snatch
800m Med ball run

Monday, October 2, 2017

Tuesday 3 Oct 2017

Warm-up
500m row
High knees
Butt kickers
Shuffles
Karaoke
Side lunges alternating
Spiderman

Strength
Every 30 seconds for 4 minutes
alternating movements each 30 seconds
do 1-5 Strict pull-ups
do 1-5 Strict chin-ups

WOD
4RFT
100m Sled push
30 Abmat sit-ups
5 Handstand push-ups

Sunday, October 1, 2017

Monday 2 Oct 2017

Warm-up
500m row
25 Jumping Jacks
10 PVC PT/ATW

Strength
5 rnds
ME hand release push-ups
rest 1 min between sets

WOD
FT
100 Bench Press (choose weight you can do 10-20 unbroken)
50 DU every break in bench presses

Friday, September 29, 2017

Saturday, 30 September


Warm up

Foam rolling

Samson stretch (:20 each side)

1 lap walking lunges

10 GHD sit-ups

1 lap broad jump

WOD
For time:

In teams of 2-run 400m together, 50 box jumps (24”/20”), 40 TTB, 30 power cleans (135/95), 20 deadlifts (225/155), 100 double unders

Other than the run, 1 partner working at a time

Thursday, September 28, 2017

Friday, 29 September

Warm up
10 GHD sit ups
5 strict pull ups
10 push ups
15 air squats
50 single or double unders

WOD

8:00 AMRAP
10 TTB
30 Double unders
Rest 4:00
8:00 AMRAP
20 Wall balls (20# at 10’ target/14# at 9’ target)
run 200m

Wednesday, September 27, 2017

Thursday, 28 September

Warm up

3 rounds

10m walking lunges

10 crunches

10 lying hip raises

WOD

For time 21-15-9

hand release pushups

air squats

burpees

Updates- Gym closed tomorrow.

The gym will be closed tomorrow for the 1st Med Brigade Org Day.  We will reopen Friday.

The gym will also be closed for the Columbus Day 4 day.  That will be the 6th thru the 9th of October.  Due to that the next foundations class will be on the 14th of October.

Sorry about the late notice

Tuesday, September 26, 2017

Wednesday, 27 September 2017


Wednesday, 27 September 2017

Warm up

Burganer warm up

3 wall walks

Skill

10:00 alternating EMOM

Even: 20 double unders

Odd: 3-5 HSPU

Strength

Overhead squat 5-5-5 (135/95)

Snatch balance 3-3-3 (115/85)

Hang squat snatch 1-1-1 (95/65)

Monday, September 25, 2017

Tuesday, 26 September 2017


Warm up

10 PVC pass throughs

10 PVV/ATW

10 scap retractions

BB only:

5 Good mornings, 5 back squats, 5 elbow rotations, 5 strict presses, 5 Stiff legged deadlift

5 front squats

Strength

Take 8 minutes to establish 1RM for the snatch

WOD

10:00 alternating EMOM

Even: 5 back squats (185/155)

Odd:  3 front squats (155/115)

Evening Class is at 1730 again

I tried to bring the class to 1700, but that didn't work out well.  That being as it is.  The evening class will be at 1730 again.  Sorry for any confusion.




Coach Jake (from State Farm)

Sunday, September 24, 2017

Monday 25 September 2017

Warm up
10 GHD sit ups
20 Double unders
20 second Samson stretch each side
5 alternating spiderman and reach (10 total)
1 lap walking lunges

WOD
20:00 AMRAP
7 power cleans (135/95)
7 burpees
200m run

 

Friday, September 22, 2017

Saturday 23 Sep 2017

PARTNER WOD!


WARM UP

400m run
10 PVC OHS
10 kip swings
1lap inch worms
1lap burpee broadjump
10 pass/atw

METCON


Complete as many rounds as possible in 20 mins of: 7 Chest-to-bar Pull-ups 7 Burpees 7 Power Snatches, 95/65 lbs

Thursday, September 21, 2017

Friday 22 Aug 2017

WARM UP

3 rounds
100m Row
5 naked bar front squats
5 naked bar shoulder press
2 wall walks

10 pass/atw
1/2 lap handstand walk or 60 sec handstand hold

METCON

For time: Run, 400 m 21 Shoulder Press, 95/65lbs Run, 400 m 21 Push Press, 95/65lbs Run, 400 m 21 Push Jerks, 95/65lbs Run, 400 m

Wednesday, September 20, 2017

Thursday 21 Sep 2017

WARM UP

200m jog
2 laps side shuffle
2 laps Carioca
1 lap inchworm
1 lap bear walk
10 air squats

10 kip swing
10 shoulder sweeps
10 pass/ATW
to loosen the shoulders after all the rig work this week.

STRENGTH

Front Squat
3/2/1 reps
75/85/95% 1RM

METCON

30 Thrusters (135/95) for time.

Tuesday, September 19, 2017

Wednesday 20 Sep 2017

WARM UP

500m Row
10 squat jumps
10 lunges
10 kip swings
1 lap inch worm
1 lap burpee broad jump

SKILL

EMOM 10 min
Chest to Bar Pull Ups

If you don't have chest to bar pull ups, scale the exercise to your level and work on technique and reps.


METCON


25-20-15-10 reps, for time of:
Row (calories) Box Jump, 24/20 in

Monday, September 18, 2017

Tuesday 19 Sep 2017

WARM UP

400m Jog

3 Rounds

5 PVC OHS
5 Kip Swings
1 Wall Walk

10 Pass/ATW
10 Shoulder Sweeps

STRENGTH

Squat Clean

3/2/1 reps
75/85/95% 1RM

If you do not know your 1RM, find a heavy weight that you can complete the reps with good form.

METCON

7 min AMRep

800m Run
As many reps as possible in the remaining time of Power Snatch 115/80lbs
scale weight as necessary

Sunday, September 17, 2017

Monday 18 Sep 2017

Warm Up

500m Row
10 PVC OHS
10 Handstand Trap Press
10 5lb plate shoulder flys
10 Kip Swings
10 shoulder Sweeps


METCON

Complete as many rounds as possible in 15 mins of: 3 Handstand Push Ups 5 Pull-ups 7 Knees To Elbows

Friday, September 15, 2017

Friday 15 Sep 2017

NOTE: There won't be a coach for 1130 today, however, rowers are available, so you can do the workout.  The 800m route is to the left to the sidewalk of 72nd take a left on the sidewalk down support, another left at the entrance at the end of the parking lot, and then a left up the access road to the start point.  Or you can just do 2 400m runs.  Sorry this got out so late.


Warm up x2
10 medicine ball cleans 20/14
10 Hollow Rocks
10 Air Squats

Recovery:
800m run
1000m row
800 run

Tuesday, September 12, 2017

Wednesday 13 Sep 2017


Warm up x2
Frankenstein
Duck walk
Crab walk
Inchworm
Walking lunges

Strength: Back Squat 3x5
5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

15min AMRAP
300m row
21 overhead squat 75/55

Monday, September 11, 2017

Tuesday 12 Sep 2017



NOTE 0530 has moved to 0515 and will be Monday through Friday!

Warm - up Coaches Choice

Skill
Every 1 min for 10 mins: 10 Double Unders

METCON

10:00 AMRAP
6 Deadlifts 225/155
9 Toes- to- bars
12 Hand Release Push-ups

*Scale weight and movements as needed

Friday, September 8, 2017

Saturday 09 Sep 2017

Fundamentals Class will be at 0830-1030

Remember to bring a water source and dress for exercise.

The Saturday partner WOD begins at 1030

Warm Up

400m jog

1 lap inchworm
1 lap walking lunge
1 lap burpee broad jump
10 pull ups
10 shoulder sweeps
10 pass/ATW

METCON

The Painful Plate

Partner AMRAP 20 min

10 Bumper plate thrusters (45/25 lbs) 10 Bumper Plate Burpees 10 Overhead Lunges, alternating legs While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.






Thursday, September 7, 2017

GYM IS CLOSED! Thurs and Fri.

Kieschnick Fitness Center will be closed today and tomorrow, as it will be used for billeting for soldiers returning from hurricane Harvey assistance missions.  As far as I know right now, the gym will be open on Saturday.  I will post updates as I get them. 

Wednesday, September 6, 2017

Thursday 07 Sep 2017

Warm Up

3 rounds

200m run
10 kip swing
10 PVC thruster
10 lunges

10 shoulder sweeps
10 pass/atw

Strength

Push Jerk
3/2/1 reps
75/85/95% 1RM

METCON

12-9-6 reps, for time of:
Thruster, 95/65 lbs Pull-up

Tuesday, September 5, 2017

September Foundations Class

Foundations class for September will be held this Saturday at 0830 at Kieshnick fitness center.  Kieshnick is located at the corner of 72nd and Support ave.  The class time is 2 hours.  Please bring a water source as it will be needed.  All new athletes are required to sign a standard release form prior to class.  There will be a workout at the end of class.  I hope to see you all there!

Coach Jacob.

Wednesday 06 Sep 2017

Warm Up

500m Row

3 rounds

5 pull ups
10 push up
15 Air squats

10 shoulder sweeps
10 pass/ATW

Skill

10 min EMOM
1 rope climb

METCON

5 RFT: Wall Balls and Toes To Bars
5 rounds for time of: 12 Wall Balls, 20 lbs
12 Toes To Bars

Late Updates for the Week

Two big updates for the week.  0530 will only be Wednesday and Friday this week.  Sorry for the inconvenience.  Also because I will be taking the evening class, for the time being the time will shift to 1700 instead of 1730.

I'm sorry all of this is getting out so late. I've been having technical difficulties all weekend.


Monday, September 4, 2017

Tuesday 05 Sep 17

Warm Up

500m run
1 Lap Carioca
1 Lap inch worm
60 sec hand stand hold
10 kip swing
10 air squats

Strength

Snatch
3/2/1 reps
75/85/95 % 1RM

METCON

3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees

Thursday, August 31, 2017

Friday 1 Sep 2017

Box closed for the 4 day. Enjoy your weekend - From your Coaches at Centurion!

Here is a WOD you can easily do at home.

For Time:
100 Air squats
100 Walking lunges
100 Sit-ups (with an ab mat if you have one)


Wednesday, August 30, 2017

Thursday 31 Aug 2017

0530 & 1130 classes

Warm-up:
400m run
Leg swings
Arm swings
Ankle rotations
2x Plank going from elbows to hands for 20seconds, rotate. (equals 4 planks)
2x Bridge plank 20seconds, try to raise one leg, rotate. (equals 4 planks)
Lat activations on the rig
Wrist mobility

WOD:
Death by Kettlebell Swing
Starting with 2reps add 2reps every minute until you cannot complete all reps in one minute. If there are other athletes still working you will do jumping jacks until they can no longer complete their last rep.

Post-WOD:
100m sprint EMOM for 10minutes. Males aim for 20seconds or faster each round. Females aim for 25seconds or faster each round.

Tuesday, August 29, 2017

Wednesday 30 Aug 2017

0530 & 1130 classes. No 1730 class.

Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over

Strength:
Strict press
5 @ 70% 1RM
5 @ 80%
5 @ 95%
ME @ 70%

WOD:
For Time
1000m row
50 dumbbell front rack thrusters (if we need to do barbell do lightweight 35/65#)
15 burpee pull-ups

Monday, August 28, 2017

Tuesday 29 Aug 2017

Classes: 0530 and 1150, no 1730.

Warmup:
400m run
10 arm swings
10 leg swings
10 kip swing
Samson stretch

Strength:
HSPU work
Make 3 ME attempts, scale as needed

WOD:
12-9-6-3
P. Clean 95/135#
Pull-up

Sunday, August 27, 2017

Mon 28 Aug 2017

Note this week's schedule:
0530 Mon-Thurs
1130 Mon-Thurs
1730 cancelled (due to coach shortage)
Fri/Sat will be announced as we know box schedule for the 4 day weekend

Warm-up
400m run
-down & back:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges
Inch worm
10 air squat
10 arm swings
10 leg swings

Strength
3 rep DL on a 2 min clock
75% of training max (90% of 1RM) at tempo x/1/3/1
85%
90%
75% (do ME - AMRAP)

WOD 12 min cap
40 cal row
30 T2B
20 double KB front squat 35/53 #s
10 double KB lunge 35/53 #s


Friday, August 25, 2017

Saturday 26 August 2017

Note on tomorrow's WOD.  As of now the gym is still open for tomorrow, so I'm posting the WOD.  I will post on the blog if there is a change.  Coach Angela will be coaching tomorrow.




WARM UP

Coaches Choice

METCON

Scooter

On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.




Thursday, August 24, 2017

Friday 25 August 2017

WARM UP

400m Run
10 pull up
1 lap Carioca
10 kip swing
1 lap shuffle
10 naked bar shoulder press
1 lap burpee broad jumps
10 Air Squat

METCON

Dirty Thirty

For time:
30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders

Wednesday, August 23, 2017

Thursday 24 August 2017

WARM UP

500m row

1 lap inch worms
1lap kick walk

10 kip swing
Squat jumps
10 shoulder sweeps each arm
10 OHS w/ PVC
10 Pass/ATW

STRENGTH

Push Press
3x5
60/65/70# 1RM

METCON

AMRAP 5

10 Overhead Squats, 95/65 lbs 10 Box Jumps, 24/20 in

Tuesday, August 22, 2017

Wednesday 23 August 17

WARM UP

250m Row

1 lap inch worm
10 kip swings
1 lap burpee broad jumps
10 kip swings
1 lap kick march
10 kip swings

SKILL

10 Min EMOM
5 Toes to Bar

Try to focus on stringing all 5 reps together.  Scale as necessary.

METCON

For Time
1000m Row 

Monday, August 21, 2017

Tuesday 22 August 2017

WARM UP

500m Row

3 Rounds

5 Front squat pvc
5 pull up
5 sit up

Finish with 10 unbroken double unders

STRENGTH

Front Squat
3/2/1 Reps
75/85/95% 1RM

METCON

AMRAP 5

4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull Ups

Friday, August 18, 2017

Saturday 19 August 2017

WARM UP


Coaches Choice




METCON


AMRAP 20


40 Double Unders
Plank Hold


Partner A completes 40 double unders while partner B holds a plank. Once they get to 40 DUs, partners switch places.

Thursday, August 17, 2017

Friday 18 August 2017

WARM UP

3 Rounds

Run 200 m
1lap Carioca
1 lap shuffles
5 kip swings

METCON

Nicole

Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-ups

Wednesday, August 16, 2017

Thursday 17 August 2017

WARM UP

Jog 400 m
1 lap Carioca
1 lap side shuffle
1 lap inchworm

3 rounds

5 squat jumps
5 hand release push up
5 toes to bar

STRENGTH

Bench Press

3/2/1 reps
75/85/95 % 1RM

METCON

Tabata Kettlebell swings
53/35 lbs

Tuesday, August 15, 2017

16 August 2017

WARM UP

500m Row

3 Rounds

5 pull ups
10 push ups
15 air squats

10 kip swings
10 shoulder sweeps
10 pass/around the world

SKILL

10 min
Handstand walk drills

METCON

AMRAP 10

50 Double Unders 10 Back Squats, 135/95 lbs





Monday, August 14, 2017

Tuesday 15 August 2017

Warm Up

Jog 200 m
1 lap inchworm
1 lap kick walk

3 rounds
1 wall walk
5 kip swings
5 pvc OHS

Strength

3x5 Snatch
60/65/70 % 1RM

METCON

Every 1 min for 10 mins, alternating between: 5 Strict Pull-ups 5 Handstand Push-ups

Sunday, August 13, 2017

Monday 14 August 2017

The Ghost

6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Friday, August 11, 2017

Saturday 12 August 2017

Primal Bear Complex


As many reps as possible in 20 mins of: --Full Bear Complex-- (If you drop weight during round - start over) 1 Power Clean 95 lbs 1 Front Squat 95 lbs 1 Push Press 95 lbs 1 Back Squat 95 lbs 1 Push Press 95 lbs Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements).......One partner rests, one partner does the Bear Complex, switch each round. Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Thursday, August 10, 2017

Friday 11 August 2017

1730 Class is canceled.  The gym will be closing early for a post event.  1130 is still on.

Warm up

Row 500 m
1 lap inchworm
1 lap kick walk
1 lap butt kickers
10 hand release push up
10 sit ups
10 air squats

AMRAP 15 mins: Rows and Push-ups
Complete as many rounds as possible in 15 mins of: Row, 250 m 25 Push-ups

Wednesday, August 9, 2017

Thursday 10 August 2017

Warm Up

Run 400 m
2 laps Carioca
1 lap burpee broadjump
10 push ups
10 air squats
10 sit ups

Strength

Shoulder Press
3x5
60/65/70% 1RM

METCON

For time: 50 Wall Balls, 20/14 lbs, 10/9 ft 40 Box Jumps, 24/20 in 30 Burpees

Tuesday, August 8, 2017

Wednesday 09 August 2017

Warm Up

Sally up

10 shoulder sweeps each arm
10 kip swing
10 pass/around the world

Skill
15 min
Muscle up drills 
Pull up drills

METCON

Jackie
Row 1000 m
50 thrusters 45/35 lbs
30 pull-ups 



Monday, August 7, 2017

Tuesday 08 August 2017

Warm up

Jog 400m
2 laps side shuffle
1 lap lunge stretch
1 lap kick walk

3 rounds

5 PVC thrusters
5 hand release PU
5 Hollow rocks
5 pull ups

Strength

Front Squat
3x5
60/65/70% 1RM

METCON
5 rounds for time of: 12 Wall Balls, 20 lbs 12 Toes To Bars

Monday 07 August 2017

Warm up
500m Row
1 lap inch worm
1 lap burpee Broadjump
2 laps carioca

3 rounds
10 PVC Overhead squat
10 lunges
10 kip swings


MetCon

For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs At the start of each minute do 4 Burpees

Friday, August 4, 2017

Saturday 05 August 2017

0800 Foundations Class

1000 Partner WOD

AMRAP 5
Farmer Carry 2 KB Down and Back 53/35 lbs
Air Squats
Rest 1 minute
AMRAP 5
50 Double Unders
KBS 53/35 lbs
Rest 1 minute
AMRAP 5
200m Row
Burpees
You and your partner will switch back and forth between the 2 movements for the 5 minutes. Keep track of # of reps of Air Squats, KBS, Burpees for your score

Thursday, August 3, 2017

Friday 04 August 2017

Angie

100 Pull ups
100 Push ups
100 Abmat sit ups
100 Squats

Wednesday, August 2, 2017

Thursday 03 August 2017

Strength

Squat Snatch
3x5
60/65/70% 1RM

METCON

100 Burpees for time

Wednesday 02 August 2017

Skill

15 min EMOM
5 Hand Stand Push Ups

Scale as necessary.  Focus on form and building technique on the wall.

METCON

Grace

30 Clean and Jerks 135/95 lbs


Sorry this is so late.  I thought I had already posted this.


Tuesday, August 1, 2017

1130 Canceled.

Sorry, I was trying to avoid this, but Im going to have to cancel 1130.  We will be back on scheduled tomorrow.

Monday, July 31, 2017

Tuesday 01 August 2017

Strength
3x5 Back Squat
60/65/70% 1RM

METCON
Fran
21-15-9
Thrusters 95/65 lbs
Pull ups

Sunday, July 30, 2017

Monday 31 July 2017

DT

5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs

Saturday, July 29, 2017

Foundations Class Saturday 05 August 2017

Foundations Class will be at 0800 on 05 August 2017.  Hope to see you all there.

Friday, July 28, 2017

Saturday 29 July 2017

Workout will begin at 10 am


Partner WOD!!

Working in teams of 2, complete for time:
100 Clean & Jerk (95/65)
100 Thrusters
100 Bar over Burpees

Thursday, July 27, 2017

Friday 28 July 2017

Fight Gone Bad

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday, July 26, 2017

Thursday 27 July 2017

Strength
Bench Press 3x5 65/70/75%

METCON

Helen

3 Rounds
400m run
21 Kettlebell Swing 53/35 lbs
12 Pull Ups

Tuesday, July 25, 2017

Wednesday 26 July 2017

Skill work
15 minutes Double under drills

METCON

Randy
75 snatches 75/55 lbs

Monday, July 24, 2017

Tuesday 25 July 2017

Strength
3x5 sets deadlift
65/70/75% of 1RM

METCON

Karen
150 Wall Balls
20/14 lbs

Currently the gym is still open.  The latest word is August with no firm date for the beginning of renovations.  We are looking into options for an alternate space to operate from during renovations.  I'll keep updating as new information comes in.

Sunday, July 23, 2017

Monday 24 July 2017

Nancy

5 rounds for time

Run 400m
15 Overhead Squat 95/65 lbs

Today is the day that the gym is supposed to close. However, this is not guaranteed. Hopefully we will be working out indoors, but be prepared to workout outside. Hydrate and bring a good water source. It's supposed to be hot all week.

Friday, July 21, 2017

Saturday 22 July 2017

Because the gym will be closed tomorrow we will do the class outside.  Class will be 0900 tomorrow to beat the heat.

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Thursday, July 20, 2017

Friday 21 July 2017

"Cindy"

AMRAP 20

5 Pull ups
10 Push ups
15 Air Squats

Wednesday, July 19, 2017

Thursday 20 July 2017

Strength- 3x5 Squat Clean at 70% 1RM


Metcon- "Annie"


50-40-30-20-10
double unders
sit up


Remember to bring a water source and stay hydrated.  It's supposed to get to 100 degrees tomorrow.  and you'll feel every degree out there.

Tuesday, July 18, 2017

Latest News

There is good news and bad news.  I will post the bad news first.

Bad news- I spoke with the NCOIC of 13th ESC G4, and he said the gym is closing for renovations for sure on the 24th of July, and won't re open for 3-6 months.  This being government contracting, we can assume that will come closer to the 6 Month range.

Good News- Rather than wait, we will begin classes again on Thursday at 1130.  We will hold the 1130, 1730, and Saturday classes, we may add an early morning class if there is demand and we are able to expand our coaching staff.  I will post Thursdays workout tomorrow.  Watch the blog for more news.

Saturday, July 15, 2017

Opening Cancelled.

I know people showed up for the opening, and a big thank you to everyone who came to help.  I promise we will get the box back open as soon as we can.  Keep tracking the blog and I will continue to update the status of our ongoing battle to get our space back .  Thanks.

Friday, July 14, 2017

Saturday 15 July 2017 0800

So our first workout back in the box is going to be teams.  I figured we need something fun to help work off the breakfast tacos.  Can't wait to see you all there.

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Tuesday, July 11, 2017

Good News!

We are cleared to open the box!  As it stands now, we will re open this Saturday at 0800.  We will need some help getting the equipment back into the box, so we are offering free breakfast tacos and coffee for anyone who shows up to help.  After all the equipment is back in, we will run the workout. The workout will be posted later.  Thanks to everyone for keeping up the hope.  See you all Saturday!

Wednesday, April 12, 2017

***Facility Renovation Closure****

Centurions,


Due to facility renovations, Centurion CF will be temporarily closing effective immediately until renovations are complete.  The estimated time for completion and facility reopen is July 2017 time-frame.

Coaching Staff

Tuesday, April 11, 2017

1730 Class Cancelled

Open gym time cancelled due to weather

Coach Angela will be WODing at the Applied Fitness Center on Old Ironsides if anyone would like to join for an afternoon workout.

Monday, April 10, 2017

17:30 Class is Cancelled

17:30 class is cancelled.

No 0530 Class Until Further Notice

due to everything being moved into the connex, there won't be a 0530 class until further notice. It's not going to be safe to WOD in the dark with minimal lighting and equipment. Apologies for the inconvenience this may cause. All other class times are scheduled as usual.

Monday 4.10.17

“Nancy” 
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Friday, April 7, 2017

Saturday 4.8.17 Move Day

No WOD Just moving equipment into connex starting at 0800

Thursday, April 6, 2017

Friday 4.7.17

On the Minute x 15
Minutes 1-5 – 7 Deadlifts
Minutes 6-10 – 5 Deadlifts
Minutes 11-15 – 3 Deadlifts
Aim to climb steadily throughout all 15 minutes.

Wednesday, April 5, 2017

Saturday Move Day 4.8.17

Come one, come All and help your Fave Coaches in Central Texas move Centurion's equipment into the connex so that once the gym closes completely for renovations,  we still have access to the equipment to conduct classes. We will be starting promptly at 0800 and going until complete. There will be no other official WOD but knowing us coaches we'll turn this into a fun and joyous event. Hope to see you all out there. Thank you in advance 
~ Centurion Coaches

Thursday 4.6.17

“Three Amigos” 
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
7 Box Jumps (24″/20″)
Sprint
7 Burpees
Sprint
Teammates cycle through, one athlete at a time completing full rounds.
Score is total number of rounds the team completes in 20 minutes.

Tuesday, April 4, 2017

Wednesday 4.5.17

Weightlifting Wednesday
Squat Clean
Heavy Set of 5 Reps
Heavy Set of 3 Reps
1 Rep Max

Monday, April 3, 2017

Tuesday 4.4.17

“JT’s on the Road” 
21 Handstand Pushups, 21 Ring Dips, 21 Pushups
30/20 Calorie Row
15 Handstand Pushups, 15 Ring Dips, 15 Pushups
30/20 Calorie Row
9 Handstand Pushups, 9 Ring Dips, 9 Pushups
30/20 Calorie Row

Sunday, April 2, 2017

Monday 4.3.17

“Dirty 30” 
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Squats (135/95)
30 Toes to Bar
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

Thursday, March 30, 2017

1730 Friday 3.31.17 CANCELLED

Sorry Athletes... 
1730 will be cancelled on Friday 3.31.17 due to prior obligations. Please join us for a special Farewell WOD on Saturday after Foundations. Hope to see you all on the Black Mat
~ Coach Tam

Saturday 4.1.17

Saturday 4.1.17 

Foundations Class 
0800-1000 
TELL ALL YOUR FRIENDS!! 

***Immedately followed by a special going away WOD for:
Owner/Head Coach John
Coach Tam 
And 
Coach Tommy

This will be the last time all three coaches will be together, come out and WOD out with us as a farewell!!  

Friday 3.31.17

Friday 3.31.17

"Firestarter"

10 Min AMRAP 

10 Sumo Deadlift High Pulls (95/65)
10 Wallballs (20/14)

Wednesday, March 29, 2017

Thursday 3.30.17

Thursday 3.30.17

Sword Fight 

Class Divides into 2 Teams

3 Rounds 
Station 1- 400m Team Sled Push
Station 2 - Max Calories Row 
The two teams start on opposing stations. When the sled returns, stations switch.
Score is Max Calories Row over the three rounds . 

**** Foundations Class 01 April 2017 0800-1000 ****

**** Foundations Class 01 April 2017 0800-1000 ****



Foundations Class

Foundations class 01 April 2017 from 0800-1000 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

*** Class will be capped to first 20 athletes***

Tuesday, March 28, 2017

Wednesday 3.29.17

Wednesday 3.29.17

Weight Lifting Wednesday 

Pausing Overhead Sqauts 
5 Sets of 2 
**3 Second pause at the bottom**

Cashout
2 Rounds 
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats 

Monday, March 27, 2017

Tuesday 3.28.17

Tuesday 3.28.17

Boat Race

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Minutes Between Rounds 

Sunday, March 26, 2017

Monday 3.27.17


Monday 3.27.17

"Easter Bunny"

5 Rounds 
10 Reverse Lungers (115/80)
25/20 Cal Row

Friday, March 24, 2017

Saturday 3.25.17

Saturday 3.25.17

  “Open 17.5” 

Thursday, March 23, 2017

Friday 3.24.17

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Compare Goats HERE.

Wednesday, March 22, 2017

Thursday 3.23.17

 “Cement Mixer”
7 Rounds, On The 3:00:
400 Meter Run

12 Toes to Bar

Tuesday, March 21, 2017

Wednesday 3.22.17


Weightlifting Wednesday
Power Snatch – Build to a Set of 2

Alternating On The Minute x 12:
Odd Minutes – 3 Power Snatches (75%)
Even Minutes – 40 Double-Unders


Monday, March 20, 2017

Tuesday 3.21.16


“Bombshell” 
3 Rounds:
21 Box Jumps (24″/20″)
12 Thrusters (95/65)
3 Ring Muscle-Ups

Sunday, March 19, 2017

Friday, March 17, 2017

Saturday 3.18.17

Saturday 3.18.17

“Open 17.4”

Thursday, March 16, 2017

Friday 3.17.17

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Compare Goats HERE.


Wednesday, March 15, 2017

Thursday 3.16.17

“Mac Attack”
3 Rounds:
15 Pull-Ups
20 Box Jumps
25 Air Squats
400 Meter Run

Tuesday, March 14, 2017

Wednesday 3.15.17


 “Final Countdown”
2 Rounds:
AMRAP 2: 200 Meter Run, Max Overhead Squats (135/95)
Rest 1:00
AMRAP 2: 200 Meter Run, Max Wallballs (20/14)
Rest 1:00
AMRAP 2: 200 Meter Run, Max Handstand Pushups
Rest 1:00

0530 Cancelled

Sorry for the last minute cancel.  My car battery is dead. I won't be able to get there in time to open.

Monday, March 13, 2017

Tuesday 3.14.17

 “Gasolina”
15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)

Sunday, March 12, 2017

Monday 3.13.17


 “Lead Head”
AMRAP 7:
10 Power Snatches (75/55)
15 Hand-Release Pushups
20 AbMat Sit-Ups


Thursday, March 9, 2017

Friday 3.10.17

Friday 3.10.17

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.


1730 Cancellation

1730 will have to be cancelled due to unforeseen Toddler issues😔 Sorry for the short notice~Coach Tam

Wednesday, March 8, 2017

Thursday 3.9.17

Thursday 3.9.17

 On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats


Tuesday, March 7, 2017

Wednesday 3.8.17

Wednesday 3.8.17

 “Recon”
On the Minute x 16:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Wallballs (20/14)
Minute 3 – 15 Sumo Deadlift High Pulls (95/65)
Minute 4 – 15 Push Presses (95/65)


Monday, March 6, 2017

Tuesday 3.7.17

Tuesday 3.7.17

 “Quicksand”
3 Rounds:
5 Ring Muscle-Ups
10 Power Snatches (135/95)
25 Box Jumps (24/20)


Sunday, March 5, 2017

Monday 3.6.17

Monday 3.6.17

 “Tannerite”
As Many Rounds as Possible in 8 Minutes:
9 Burpees
7 Kettlebell Swings (53/35)
5 Goblet Squats (53/35)


Friday, March 3, 2017

Saturday 3.4.17

Saturday 3.4.17
Foundations Class 0800-1000
Normal Class 1000

WOD
“Open 17.2”

Thursday, March 2, 2017

Friday 3.3.17

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

*** 3.2.17 Thursday 1730 Class Cancelled***

Sorry Athletes, I have an unexpected event with my daughter. I do apologize for any inconvenience.

~Coach Tam

Wednesday, March 1, 2017

Thursday 3.2.17

“The Four Horsemen”
5 Rounds of :40s on / :20s off:
Push Jerks (135/95)
Burpee Box Jumps (24″/20″)
Deadlifts (225/155)
Row for Calories
During each :20s rest, rotate to the next station.

Post totals for each movement to comments.

**Updated Box Schedule** Saturdays are Back!!


Class Schedule:
Mon thru Fri 0530-0630
Mon thru Fri 1130-1300 Open Gym
Mon thru Fri 1730-1830
Sat: Normal Class 10:00  (1st Saturday of the Month Foundations Class 0800-1000)
Sun: Closed

**** Foundations Class 04March 2017 0800-1000 ****



Foundations Class

Foundations class 04 March 2017 from 0800-1000 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

*** Class will be capped to first 20 athletes***

Tuesday, February 28, 2017

Wednesday 3.1.17

Weightlifting Wednesday
Back Squat
10 – 8 – 6 – 4 – 2
Rest 2:00 between sets, building in weight on each.
Cashout
AMRAP 8:
10 Wallballs (20/14)

20 Double-Unders

Monday, February 27, 2017

Tuesday 2.28.17

Romanian Deadlift
4 x 8
Midline Washout
4 Rounds, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks (4-Count)

30 Banded Good Mornings

Friday, February 24, 2017

Thursday, February 23, 2017

Friday 2.24.17

"Goat Day"

On the Minute for 20:
Odd Minutes: "Goat" #1
Even Minutes: "Goat" #2

"Goat"- CrossFit slang for a movement we have difficulty with... Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two "Goats" to work on today. Coaches will have great suggestions in class.

Wednesday, February 22, 2017

Thursday 2.23.17

"Jirafa"
Alternating on the Minute x 21
Minute 1- 200m run
Minute 2- 15/12 Calorie Row
Minute 3- 7 Power Cleans (135/95) + 30 Double-Unders

Tuesday, February 21, 2017

Wednesdeay 2.22.17

Weightlifting Wednesday
3-Position Snatch- Build to Heavy
Position 1-Pockets
Position 2-Knees
Position 3-Floor

Cashout
On the Minute x 12
Minute 1-:20s Overhead Squat Hold (45/35)
Minute 2- 15 Abmat Sit-Ups
Minute 3- 7 Strict Pull-Ups

Monday, February 20, 2017

0530 Tuesday 21 February 2017 Canceled

Whole family has the flu.  Sorry for the late notice.

Tuesday 2.21.17

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

Sunday, February 19, 2017

Monday 2.20.17 Reminder: Gym is Closed

"Erizo"
AMRAP 15
15 Deadlifts (225/155)
30 Wallballs (20/14)
60 Double-Unders

Thursday, February 16, 2017

Thursday 2.16.17 1730 CANCELLATION

Sorry everyone for the delayed notification, I wanted to exhaust all options. Unfortunately there will be no 1730 class this evening. Enjoy your long weekend and hope to see you on the black mat Tuesday ready to lift heavy stuff!!! ~ Coach Tam

Wednesday, February 15, 2017

Thursday 2.16.16


On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats
Weight is Athlete's Choice

Wednesday 2.15.16


Elefante 
10 Rounds:
Even Minutes – 5 Deadlifts
Odd Minutes – 15 Box Jumps (24/20)
Start with a light load on the barbell, and build each round.

Monday, February 13, 2017

Tuesday 2.14.17


“Aguila”
AMRAP 7:
3 Thrusters (95/65), 3 Chest to Bar Pull-Ups
6 Thrusters (95/65), 6 Chest to Bar Pull-Ups
9 Thrusters (95/65), 9 Chest to Bar Pull-Ups
Continue pattern, adding (3) repetitions per round, until the 7 minute time cap. 

Friday, February 10, 2017

Friday 2.10.16


“Open 14.4” 
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle-Ups