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22
Mar

Kamikaze Cindy

By: 321go Leave a Comment

This picture is very old. (from the old building) But Cindy KILLED mondays workout. I can't tell you how impressed I was with her.  She did all 78 divebombers "in and out" and they looked easy! NICE JOB  I watched this show the other night and thought it would be something great to put on […]

21
Mar

Monday

By: 321go Leave a Comment

NEW ONRAMP CLASS: April 5th is the start of our next On Ramp.  Sign up now and reserve your spot!   Monday WOD Wall Ball Shots Dive Bomber Push ups Situps (Hold Medicine ball at your chest) 12 • 11 • 10 • 9 • 8 • 7• 6 • 5 • 4 • 3 • 2 • 1    Cool Down Core Test   Advanced • Intermediate • Foundational  

18
Mar

Team

By: 321go Leave a Comment

If you plan to try out of the competition team please let me know! I need to get an idea of who and the lodging info.     Friday WOD Hand stand Hold 1min. • 45sec. • 30sec. Farmer's Walk 100m • 100m • 100m Double Unders (or 3x reg. jumps) 75 • 50 • 25 Burpee Broad Jumps 50 • 35 • 25 Reps  Dips 25 • 25 • 25 Push Up Plank Hold 1min. • 45sec. • 30sec. Only one round! No problem. Cool Down […]

17
Mar
By: 321go 2 Comments

  Thursday WOD You have exactly 15 minutes to find your Max C&J.. 1 Rep Max. Clean & Jerk Then as a group…3.2.1 Go! Deadlift 21 • 15 • 11 Reps Run 400m • 400m • 200m Deadlift 15 • 11 • 9 Reps  Run 400m • 400m • 200m Deadlift 9 • 9 • 7 Reps Run 400m • 400m • 200m  Then…To Keep Score convert your C & J max weight to seconds 1 lb = 1 sec.  ex. 125 lbs = 2:05, then subtract this […]

http://centervillecrossfit.com/thursday-wodyou-have-exactly-15-minutes-to-find-your-max-cj1-rep-max-clean-jerkthen-as-a-group321-godeadlift211/

16
Mar

Endurance Freak Fundraiser

By: 321go 6 Comments

Today is Matt's Endurance Freak Fundraiser while he attempts to Solo the un-supported Odyssey Endorphin Fix 2-day Adventure Race in New River Gorge, WV (Link).  See last Wednesday for more details.  So let's all show him some support!  Donations can be given at the gym. If you are not wearing GREEN you will be punished…. […]

15
Mar

Fire Breather

By: 321go 2 Comments

Christine finished her onramp in January. But has since shown how tough she is… She is already on the way to being a fire breather! Keep up the good work!  Tuesday WOD 10 L-Arm Push Press 10 L-Arm Power Snatch 10 L-Arm Power Clean (Repeat List with R-Arm) 3 • 2 • 1 Rounds  Then… xxxxxxxxxxxxxxxxxxxxxx 1 min. • 45 sec. • 30 sec. Wall […]

14
Mar

Fundraiser

By: 321go 2 Comments

   Don’t forget, this WEDNESDAY is Matt’s Endurance Freak Fundraiser while he attempts to Solo the un-supported Odyssey Endorphin Fix 2-day Adventure Race in New River Gorge, WV (Link).  See last Wednesday for more details.  So let’s all show him some support!  Donations can be given at the gym. Endurance Monday WOD 3 OHS Go Heavy […]

11
Mar

proud

By: 321go 3 Comments

We’re all proud of Eben!  Don’t forget Matt’s Endurance Freak Fundraiser this Wednesday, March 17th  while he attempts to Solo the un-supported Odyssey Endorphin Fix 2-day Adventure Race in New River Gorge, WV (Link). Pictures from Sectionals (compliments of the Bryners) Link here! Friday WOD 3 Full Snatch 6 Push Press 6 Push Jerk 3 C & […]

10
Mar

Pro pic

By: 321go Leave a Comment

Casey shows great form on the med ball cleans! And now she has a new Pro Pic for facebook.  Don’t forget Matt’s Endurance Freak Fundraiser next wednesday march 17th! Pictures from Sectionals (compliments of the Bryners) Link here! Thursday WOD 60 Supermen 60 Situps 10 Bupree Box Jumps 50 Supermen 50 Siups 10 Burpee Box Jumps 40 […]

9
Mar

Endurance Freak Fundraiser

By: 321go 6 Comments

  “Matt Swartout (pictured on the right) is an athlete who trains with us at CrossfitCreek. He came to us last summer as broken Ultra-Endurance Athlete who had to leave his sport of Adventure Racing in 2008 due to a string of overuse injuries which kept him from being able to run for 5 months. […]