Saturday 28 February 2015

Class begins at 1000

 

This is the first Open workout! 

Those of you who are participating in the Open this is your class to get judged at!!

 

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Then
Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 No break between the workouts!!

 

Also there are still a few Centurion CrossFit sweatshirts available for purchase!

 

 

 

Thursday, 27 March 2014 - More Strength? YES!!

Warm Up:

400m run/ 500m row
15 PVC overhead squats
25 situps
15 PVC thrusters
25 Hand release pushups

PVC Burgener Warm Up

WOD:

Find a 1 Rep Max on the Power Snatch

* Watch Games Athlete Matt Chan show you how.

Find a 1 Rep Max on the Clean and Jerk

* Watch 2-time Olympian Chad Vaughn show you how.