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6
Sep

Carroll Fit

By: 321go Leave a Comment

Centerville CrossFit is proud to be a sponsor of the Carroll Girls Soccer Team.  These girls have been training with us for two years now.  I can’t believe how far they have come!

Free Community Workout: Centerville CrossFit will be hosting our Monthly FREE Community Workout this Saturday.  To reserve your spot please email Mitch at mlyons@centervillecrossfit.com

Time: 11:00am Saturday 9/10

Place: 923 Senate Dr. Centerville Ohio 45459

Email: Mitch at Mlyons@centervillecrossfit.com to reserve your spot

Tuesday WOD

21 Overhead Squats (95/65)

21 Hand Release Push-Ups

150 Yard Shuttle Run

15 Overhead Squats

15 Hand Release Push-Ups

100 Yard Shuttle Run

9 Overhead Squats

9 Hand Release Push-Ups

50 Yard Shuttle Run

mWOD

Calf & Wrist Mobility

Scale to capabilities

 

4
Sep

Labor day Workout

By: 321go Leave a Comment

Labor days workout will be at 10am.  This will be our only class of the day.

Announcement: Free Community Workout this Saturday at 11:00 am.  If you would like to attend a Free CrossFit workout please Email Mitch at mlyons@centervillecrossfit.com to reserve your spot.  Current clients- In order to participate in Saturdays Community Workout you must bring a friend.

Labor Day WOD

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
12 Pull Ups 6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Scale to capabilities

 

2
Sep

Going Away Party

By: 321go Leave a Comment

This Saturday Centerville CrossFit will be having a going away party for one of our favorite trainers Mike Flaherty.  Mike will be deployed for a year in Afghanistan.  Help us send him off the right way.  If you are not a Centerville CrossFit member and would like to send Mike off with us please come.

When: This Saturday, Sept 3rd at 11:00am

What to bring: a side dish to share and any drinks

Announcements: LABOR DAY, Monday there will only be 1 class.  The class will be at 10am.

Friday WOD

2 Power Snatches + 2 OHS + 1 Squat Snatch

8 Rounds 10 min. time limit

Then…

12 Burpee Tuck Jumps

8 Lunges L+R=2 Bar on Back

4 Hang Squat Snatches

4 Rounds

mWOD

Hip Mobility

Scale to capabilities


 

 

1
Sep

Fight Gone Bad 6

By: 321go Leave a Comment
Centerville CrossFit will be participating in FGB6 on Saturday, September 17. This is more than just a Saturday workout; it is going to be an all day, fun-filled event. We want every member to make an effort to participate and help us raise money for a worthy cause.
In order to make the workout accessible to everyone, we will be participating in heats. Beginning at 11:00 am and then every 20 minutes thereafter, heats of 5 will tackle the FGB wod.

What is the Fight Gone Bad Workout?
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are: 

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises.  One point is given for each rep, except on the rower where each calorie is one point.

At the completion of all heats, prizes will be awarded for: youngest participant, oldest participant, most money raised, top female score, and top male score.

 

We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

 

Thursday WOD

Back Squat

1×5 @ 75% 1 RM

1×3 @ 85% 1 RM

1x Max reps @ 95% 1 RM

(15 min. Time Limit)

Then…

Every Min. on the Min. for 15 min. do…

2 Power Cleans

3 Burpees

Add weight as you go

mWOD

Hip Mobility

Scale to capabilities

 

31
Aug

Wednesday

By: 321go Leave a Comment

 

Wednesday WOD

20 KB Power Snatches(each arm) + 3 Push Jerks + 30 sec. Plank Hold

15 KB Power Snatches + 5 Push Jerks + 40 sec. Plank Hold

10 KB Power Snatches + 7 Push Jerks + 50 sec. Plank Hold

5 KB Power Snatches + 9 Push Jerks + 60 sec. Plank Hold

*Go HEAVY on the Push Jerks.

mWOD

Shoulder Mobility

Scale to capabilities

 

30
Aug

Tuesday

By: 321go Leave a Comment

Tuesday WOD

30 sec. Push Press

30 sec. Rest

30 sec. Front Squat

30 sec. Rest

30 sec. Kettle Bell Swing

30 sec. rest

6 rounds

mWOD

Shoulder Mobility

Scale to capabilities

 

29
Aug
By: 321go Leave a Comment

 

Benchmark Monday

“Barbara”

20 Pull ups

30 Push ups

40 Situps

50 Squats

*3 min. rest after each round

5 • 4 • 3 rounds

mWOD

Post – Roll out

AdvancedIntermediateFoundational

Scale to capabilities

 

http://centervillecrossfit.com/1085/

26
Aug

Friday

By: 321go Leave a Comment

6:30 class celebrates after a brutal Tabata workout and then a 400m Tire flip!

Free Bootcamp Community Workout Saturday, August 27 at 11:00 am. Please email me at meghanphilpot77@yahoo.com Current CCF members…please bring a friend!

Friday WOD

Press

1×5 @ 75% 1 RM

1×3 @ 85% 1 RM

1x Max reps @ 95% 1 RM

Then…

“Mini Lynne”

Max Rep DB Floor Press (lay on your back, Heels touching ground, butt does not come off the ground

then

Max Rep Pull-ups

3 Rounds

Record TOTAL number of reps for both elements.

mWOD

Post – LaX ball Chest & Triceps

Scale to capabilities

25
Aug

Thursday

By: 321go Leave a Comment


 

Free Bootcamp Community Workout next Saturday, August 27 at 11:00 am.

Please email me at meghanphilpot77@yahoo.com Current CCF members…please bring a friend!

Thursday WOD

1 Power Snatch + 1 Hang Squat Snatch + 2 OHS = 1 Round

8 rounds (7 min. time limit)

Then…

Hang Power Snatch

K2E / T2B

Box Jumps

15 – 10 – 5 – 10 – 15

mWOD

Shoulder Mobility

Scale to capabilities

 

24
Aug

Wednesday

By: 321go Leave a Comment

5:30 class had some fun with Atlas Stones after the Tabata work on Tuesday!

Free Bootcamp Community Workout next Saturday, August 27 at 11:00 am. Please email me at meghanphilpot77@yahoo.com Current CCF members…please bring a friend!

Wednesday WOD

“Flight Simulator” or “Mini Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders -or-

5-10-15-20-25-20-15-10-5

(10 min. time limit)

Then…

“2008 Games WOD”

5 Deadlifts 275/185

10 Burpees

5 Rounds

mWOD

Hamstring PNF

Scale to capabilities