Friday, July 11th: Lady WOD

Be sure to write the time down of this WOD for a later date. If you plan on participating in Barbell for Boobs in October, you will be repeating this then. Great Benchmark WOD!!!!



Warm-up
400m run/500m row
10 pass throughs
10 around-the-world
10 bar kip swings
10 push-ups
10 medball cleans

- Burgener Warm-up with PVC as class
- work up to WOD weight


WOD

"GRACE"

30 clean and jerks (135/95)

Post:
10min EMOM

5 pull-ups
5 burpees

May 17th

Warm up
Row 500m
10x burpees
10x air squats
10x thruster with pvc
10x inch worms
20x mountian climbers
1x rope climb

Wod

GET YOUR TEAMS READY!

Teams of 2

10x med ball cleans (20/14)

20x ab mat sit ups

30x Clean and Jerks at (135/95)----"Grace"

40x wall balls (10ft/9ft target) (20/14)

50x Kettle bell Swings (1.5/1pood)

*each person completes all the reps,

*both team members work at the same time. 

*when all the reps are complete then and only then can you both move to the next movement. 

Good Luck to Centurions Trainee/Trainers Wil and Lisa, They will be attending their L1 Certification this weekend... 

GOOD LUCK

Grace Meets Cindy..

WOD

3 rounds for time. 

5x Clean and Jerks 

5. rounds of Cindy

*1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats. 

rx 135/95

b: 115/75

c: 95/65

You will have a time cap of 25minutes... -It can be done in less time then that-

Centurions, when you arrive at the box be sure to sign the white board under the heat you want to go in. we can have up to 15 people working at a time. 

NO BAR SHARING.  

Make sure you are stretching out after each and every WOD. Seriously!

Barbells for Boobs

Centurions, You all Kicked some Major Butt this Past Saturday. 

WAY TO GO! 

I think I speak for all the trainers when I say We are all So VERY PROUD OF EACH AND EVERYONE OF YOU!. For those of you, if this was your first event Awesome work. 

CONGRATS.

We had a overwhelming turn out, numerous times I heard "That's Centurion They came out and represented" and I don't know if you heard the Dj but even he said "wow Centurion came out in full force today!" We even won a award.! It will be hanging in the gym soon.

Yes, Yes we Did. 

again I can't tell you all enough how proud I am of each and everyone of you. If you couldn't make it out this year, Hey there is always Next year.!! I hope to see you all there.! Don't forget, just because we are not fundraising for B4B anymore doesn't mean Mammograms in Action goes away, please continue you support for Breast Cancer awareness. 1 in 8 women are diagnosed with Breast Cancer... 

1 in 8.

KEEP UP THE GREAT WORK

I LOVE YOU GUYS.!