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"

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

Tuesday, January 10, 2017

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"

Monday, January 9, 2017

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.

Sunday, January 8, 2017

Monday 1.9.17



 “Photograph”

AMRAP 15:
25 Calorie Row
25 Ab-Mat Situps

"Sweat is just FAT crying"

Friday, January 6, 2017

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.

Thursday, January 5, 2017

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***

Wednesday, January 4, 2017

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.

Tuesday, January 3, 2017

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

Monday, January 2, 2017

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.

Sunday, January 1, 2017

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.