fbpx
3
Jun

Tuesday 6/3

By: 321go Leave a Comment

Old clients Doug and Deann stopped by while they were in town!

2 Week Free Trial

We are happy to announce that we are brining back our 2 week FREE trial class! This class will start June 10th at 6:30 pm and run Tuesday and Thursday (only at 6:30 pm) for 2 weeks! What better time than now to try CrossFit! Email admin@centervillecrossfit.com to get signed up!

Tuesday 6/3

Every 2 min for 5 rounds:

A. Power clean 1-2 reps

+

Every 4 min for 4 rounds:

B1. RDL @2020; 7-10 reps

B2. wtd dip @20X1; 4-6 reps

+

For time @80%:

3 burpee toes to bar

20m FW tough

6 burpee toes to bar

20m FW tough

9 burpee toes to bar

20m FW tough

12 burpee toes to bar

 

2
Jun

Monday 6/2

By: 321go Leave a Comment

2 Week Free Trial

We are happy to announce that we are brining back our 2 week FREE trial class! This class will start June 10th at 6:30 pm and run Tuesday and Thursday (only at 6:30 pm) for 2 weeks! What better time than now to try CrossFit! Email admin@centervillecrossfit.com to get signed up!

Monday 6/2

Every 5 min for 5 rounds:

A1. Back squat @30X0; 6-10 reps

A2. db torso row @31X0; 6-9 reps

+

6 sets:

5 hang squat cleans

10 pushups

20m shuttle run

rest 45 sec

+

p1-p5

p1 – row 125m max effort

p2-p5 – rests

p1-p5 all row 5 sets each

 

30
May

Friday 5/30

By: 321go Leave a Comment

June 14!

MARK YOUR CALENDARS!

– A Day in the Life of Regionals-

Where: CCF

When: June 14 8:30-??

Divisions:

Men’s- Rx/Scaled

Women’s- Rx/Scaled

We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate!

We don’t want to leave anyone out.

How much/why?: $20

We will be grilling out following the completion of the last WOD.

BYOB

The gym is growing and there are a lot if new faces so let’s take a day, get to know each other while doing some great WODs, and get better together! See Heather at the front desk, get signed up and let’s party!!!!

Friday 5/30

Every min for 8 min:

A. Squat clean 2 reps

+

Every 3 min for 4 rounds:

B1. Front squat @31X1; 4-5 reps

B2. db powell raise @3010; 4-7 reps

+

For time @90% effort:

21,15,12,9

ring rows

box jump step-downs

 

29
May

Thursday 5/29

By: 321go Leave a Comment

June 14!

MARK YOUR CALENDARS!

– A Day in the Life of Regionals-

Where: CCF

When: June 14 8:30-??

Divisions:

Men’s- Rx/Scaled

Women’s- Rx/Scaled

We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate!

We don’t want to leave anyone out.

How much/why?: $20

We will be grilling out following the completion of the last WOD.

BYOB

The gym is growing and there are a lot if new faces so let’s take a day, get to know each other while doing some great WODs, and get better together! See Heather at the front desk, get signed up and let’s party!!!!

Thursday 5/29

Every 3 min for 4 rounds:

A1. Clean grip deadlift @21X0; 6-9 reps

A2. HS hold 30 sec

+

12 min @80% effort:

10 hr pushups

6 kb snatch per arm

15 kb swings moderate

 

28
May

Wednesday 5/28

By: 321go Leave a Comment

Wednesday 5/28

Every min for 10 min:

A. Hang squat snatch from mid thigh + snatch balance

+

Every 4 min for 4 rounds:

B1. db walking lunges 12 steps

B2. db elbowing row @3110; 8-12 reps

+

4 sets:

5 db man-makers tough

row 300m @90% aer

rest 90 sec

 

27
May

Tuesday 5/27

By: 321go Leave a Comment

Here our 8am and 9am Memorial Day Murph heats pose!

Please take the time to read this article by CrossFit HQ “Fallen But Not Forgotten” and “The Missing”.

We had 70+ athletes complete our annual MDM.  These athletes ran 2 miles, did 100 pull ups, 200 push ups, and 300 squats!  Be very proud of what you have accomplished but also don’t forget who we are honoring.

 

Tuesday 5/27

Every 2 min for 6 rounds:

A. Power clean 2 reps

+

Every 4 min for 4 rounds:

B1. RDL @2020; 8-12 reps

B2. wtd dip @20X1; 5-8 reps

+

10 min @90% aer

4 wall walks

5 DH2I on rings

20 double unders

 

22
May

Thursday 5/22

By: 321go Leave a Comment

Memorial Day Murph

This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am.  We have a sign up board at the gym for you to reserve your spot!

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Thursday 5/22

Every min for 14 min:

A. Hang squat snatch + OHS

+

Every 5 min for 2 rounds:

B. Back squat @30X0; 1.1.1.1.1.1.1; rest 15 sec in btw 7 singles

+

5 sets:

10 jump switch lunges (5/leg)

100m sprint

rest 2-4 min

 

21
May

Wednesday 5/21

By: 321go Leave a Comment

Memorial Day Murph

This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am.  We have a sign up board at the gym for you to reserve your spot!

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Wednesday 5/21

Every 3 min for 5 rounds:

A1. wtd dips @30X1; 3-5 reps

A2. db RDL @2010; 6-8 reps

+

Every 2 min for 10 min:

B1. 12 kb swings + 5 hr pushups

B2. 30m OH kb waiter’s carry

+

For time:

30 box jump step-downs 24/20″

30 deadlifts 155/105#

30 cal row

30 box jump step-downs 24/20″

 

20
May

Tuesday 5/20

By: 321go Leave a Comment

Always a great group on Sundays! These athletes make it happen week after week. Great job! If you have never been to “Sunday Funday” it starts noon every sunday!

Memorial Day Murph

This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am.  We have a sign up board at the gym for you to reserve your spot!

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Tuesday 5/20

Every 4 min for 5 rounds:

A1. Front squat @30X1; 2-3 reps

A2. db powell raise @3010; 5-8 reps

+

Every 2 min for 4 rounds:

B. db walking lunges; 12-16 steps

+

6 min amrap:

FLR on rings

*15 burpee penalty every time you drop

 

19
May

Monday 5/19

By: 321go Leave a Comment

June 14!

MARK YOUR CALENDARS!

– A Day in the Life of Regionals-

Where: CCF

When: June 14 8:30-??

Divisions:

Men’s- Rx/Scaled

Women’s- Rx/Scaled

We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate!

We don’t want to leave anyone out.

How much/why?: $20

We will be grilling out following the completion of the last WOD.

BYOB

The gym is growing and there are a lot if new faces so let’s take a day, get to know each other while doing some great WODs, and get better together! See Heather at the front desk, get signed up and let’s party!!!!

Monday 5/19

Every min for 12 min

A. Power snatch + hang power snatch

+

Every 2 min for 6 rounds:

B1. Clean pull x2

B2. 10 hspu

+

Every 90 sec for 4 rounds:

superman – arch body hold – accumulate 45-60 sec

+

partner workout:

p1: row 140m max effort

p2-p5 rests

x4