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

Wednesday, February 8, 2017

Thursday 2.9.15


100 Double-Unders, 50 Sit-Ups, 25 Burpees 
80 Double-Unders, 40 Sit-Ups, 20 Burpees 
60 Double-Unders, 30 Sit-Ups, 15 Burpees 
40 Double-Unders, 20 Sit-Ups, 10 Burpees 
20 Double-Unders, 10 Sit-Ups, 5 Burpees 

Tuesday, February 7, 2017

2.08.17 0530 *CLASS CANCELED*

Wednesday 2.8.17

 “Weightlifting Wednesday”
Teams of 3:
AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Monday, February 6, 2017

Tuesday 2.7.17

 “Canguro”
50 Calorie Row
40 Deadlifts (135/95)
30 Box Jumps (24″/20″)

20 Front Squats (135/95

Monday 2.6.15


“Open 13.4” 
Climbing Ladder for 7 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 7 Minute Cap.

Thursday, February 2, 2017

No Foundations Class 03Feb17

Foundations class scheduled for 03Feb17 has been cancelled.  Normal 1730 class will be held.

Friday 2.3.17 Normal Class. No Foundations Class


 “El Toro”
AMRAP 15:
5 Power Cleans (135/95)
10 Box Jumps (24″/20″)
15 Wallballs (20/14)


Wednesday, February 1, 2017

Thursday 2.2.17

Thursday 2.2.17
 “Abeja”
In 3:00, 45/30 Calorie Row
Time remaining: Max Toes to Bar
Rest 3:00
In 3:00, 45/30 Row
Time remaining: Max Double-Unders
Rest 3:00
In 3:00, 45/30 Row

Time remaining: Max Burpees

2.1.17 * 0530 CLASS CANCELLED*

I apologize for the extremely late notice guys.

Tuesday, January 31, 2017

Wednesday 2.1.17

Weightlifting Wednesday
Pause Overhead Squat
Build to a Moderate Single
Power Snatch + Squat Snatch + Overhead Squat
Build to a Heavy Complex

Monday, January 30, 2017

Tuesday 1.31.17

Suggested WOD
 “El Gato”
21 – 18 – 15 – 12 – 9:
Calorie Row

Thrusters (95/65)

GYM CLOSURE UPDATE!!!

Gym will be open the rest of the week!!! All classes normal schedule!!

Sunday, January 29, 2017

Monday 1.30.17 **Gym Closed All Week**

Suggested WOD

 “Probatio”
5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00
2:00 – Wallball Shots (20/14)
Rest 2:00
1:00 – Max Unbroken Pull-Ups
Record each score separately, for a total of (5) scores

Friday, January 27, 2017

*****Updated Class Schedule******

Class Schedule:

Mon thru Fri 0530-0630
Mon thru Fri 1130-1300 Open Gym
Mon thru Fri 1730-1830
Sat: Closed
Sun: Closed

Foundations Class schedule

***FOUNDATIONS CLASS CAP AT FIRST 20 ATHLETES***
First Friday of the Month (Subject to change based on coach availability and Holidays) from 1730-1930

CrossFit Classes are located at Kieschnick (The Fight House) 
72nd and Support Bldg 39008 
254-287-5493

Saturday 1.28.16

Saturday 1.28.16 ****GYM CLOSED****
Recommended WOD

 “Cranston”
Teams of 2, Relay Fashion:
10 Squat Clean Thrusters (95/65), 200 Meter Run
9 Squat Clean Thrusters (95/65), 200 Meter Run
8 Squat Clean Thrusters (95/65), 200 Meter Run
7 Squat Clean Thrusters (95/65), 200 Meter Run
6 Squat Clean Thrusters (95/65), 200 Meter Run
5 Squat Clean Thrusters (95/65), 200 Meter Run
4 Squat Clean Thrusters (95/65), 200 Meter Run
3 Squat Clean Thrusters (95/65), 200 Meter Run
2 Squat Clean Thrusters (95/65), 200 Meter Run
1 Squat Clean Thrusters (95/65), 200 Meter Run
Partner completes the full round, and tags partner in to do the same.

Time is called after that second partner completes the 1 Squat Clean Thruster and the 200m Run.

Thursday, January 26, 2017

Friday 1.27.16

Friday 1.27.16

 “Rae-Toe”
Teams of 2
AMRAP 20:
2 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks
4 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks
6 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks 
8 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks
10 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks

Continue to add (2) repetitions each round to the Clean and Jerks.

Wednesday, January 25, 2017

Thursday 1.26.16

Thursday 1.26.16

 “Ride On”
21 – 18 – 15 – 12 – 9
Toes to Bar
Wallballs (20/14)

50 Double-Unders after each round

Tuesday, January 24, 2017

Wednesday 1.25.16

Wednesday 1.25.16

“Who Made Who”
1,000 Meter Row
75 Double-Unders
50 Sit-Ups

25 Thrusters (95/65)

Monday, January 23, 2017

Tuesday 1.24.16

Tuesday 1.24.16

 “The Admiral”
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats

20 Box Jumps (24/20)

Sunday, January 22, 2017

Monday 1.23.16

Monday 1.23.16

 “Harpoon”
21-15-9:
Deadlift (275/185)

Strict Ring Dips

Friday, January 20, 2017

Saturday 1.21.17

“Shook Me All Night Long” 
AMRAP 15:
5 Toes to Bar
10 Hand-Release Pushups
15 Wallballs (20/14)

Thursday, January 19, 2017

Friday 1.20.17

“Rocket” 
3 Rounds:
15 Kettlebell Swings (70/53)
30 Calorie Row
45 Double-Unders

Wednesday, January 18, 2017

Thursday 1.19.17

“Those About to Rock” 
AMRAP 20:
Teams of 2:
5 Strict Pull-Ups
10 Box Jumps (24″/20″)
15 Back Squats (135/95)

Tuesday, January 17, 2017

Wednesday 1.18.17

Weightlifting Wednesday
Squat Clean
3 Sets of 1
Bench Press
3 Sets of 2
Overhead Squat
3 Sets of 3

0530 17 Jan 17 cancelled

Having childcare issues.  Sorry.

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"