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

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!!

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

*****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.

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.

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

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)

Tuesday 1.24.16

Tuesday 1.24.16

 “The Admiral”

3 Rounds:

20 Burpee Pull-Ups

20 Front Squats

20 Box Jumps (24″/20″)

Monday 1.23.16

Monday 1.23.16

 “Harpoon”

21-15-9:

Deadlift (275/185)

Strict Ring Dips

***Gym is closed Today****

Saturday 1.21.17

“Shook Me All Night Long” 

AMRAP 15:

5 Toes to Bar

10 Hand-Release Pushups

15 Wallballs (20/14)

Friday 1.20.17

“Rocket” 

3 Rounds:

15 Kettlebell Swings (70/53)

30 Calorie Row

45 Double-Unders

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)

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.

Tuesday 1.17.17

“Power Elizabeth”

21 – 15 – 9:

Power Cleans (135/95)

Ring Dips

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"

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.

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

Wednesday 1.11.17

Weightlifting Wednesday

5 Sets Climbing in Weight:

12 Deadlifts

 +

9 Hang Power Cleans

+

6 Push Jerks

"The GAINZ aren't going to get themselves... Do Work"

Tuesday 1.10.17

“Dirty Deeds”

AMRAP 5:

18/15 Calorie Row

6 Squat Cleans (155/105)

Rest 5:00

AMRAP 5:

18/15 Calorie Row

6 Squat Cleans (155/105)

"Suck it up NOW so you don't have to Suck it IN later"

1130 Open Gym Closed Monday 09 Jan17

Sorry for the short notice.

Monday 1.9.17

 “Photograph”

AMRAP 15:

25 Calorie Row

25 Ab-Mat Situps

"Sweat is just FAT crying"

Saturday 1.7.17

 “Rock of Ages”

5 Rounds:

30 Kettlebell Swings (53/35)

30 Pushups

Directly into…

1,000 Meter Row

The row is completed once, after all five rounds of the kettle bell/pushup couplet.

Friday 1.6.17

 “Thunderstruck”

30 Front Squats (135/95), 15 Ring Muscle-Ups

20 Front Squats (135/95), 10 Ring Muscle-Ups

10 Front Squats (135/95), 5 Ring Muscle-Ups

Foundations Class

Foundations Class

Foundations class 07 January 2017 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

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

Thursday 1.5.17

 “Live Wire”

Teams of 2

AMRAP 20:

15 Wallballs (20/14)

10 Calorie Row

5 Dumbbell Box Step Overs (24/20)

First partner completes the full round, and then tags the second partner in for the same.

Wednesday 1.4.17

Pausing Clean Grip Deadlifts

5 sets of 2

Bulgarian Split Squats

2 sets of 6

Romanian Deadlifts

2 sets of 20

Tuesday 1.3.17 ** Back to Regular Schedule/ All Classes**

 “Chase the Ace”

3 Rounds of 3:00 On / 3:00 Rest:

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

12 Thrusters (95/65)

12 Toes to Bar

Continue adding 3 repetitions to each movement per round until the 3:00 mark.

Monday 1.2.17 **Gym Closed**

Suggested WOD

 “Probation”

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 – Wallballs (20/14)

Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.