20
Aug

Walking his talk

By: 321go Leave a Comment

 Troy Christian wrestling coach Randy decided just talking to his wrestlers (and his sons) about being fit ready and healthy wasn't enough, he needed to do it too. Too many coaches today try lead by the example of their glory days "back when they were…_________".  That's what I respect about Randy, he's living out the […]

17
Aug

Look out below…. oh wait!

By: 321go Leave a Comment

BEFORE MAY 2009   AFTER AUG. 17TH! Brenden only a couple months ago couldn't even do a handstand.  Today I asked him to try some handstand push ups.  With a couple months practice he banged out 4 in a row! Congrats!  And don't forget about our new class! Mon, Wed, and Fri at 7:00 am!  […]

16
Aug

Rowing Machine

By: 321go Leave a Comment

If you weren't there. You missed it! See pictures of last Fridays BBQ  Photo album  MUST SEE –  Diet, Inflamation and Disease Video — Dr. Sears  Monday WOD Thrusters Handstand Push-Ups (Jackknife/Stinkbug/Strict Press substitutes) Jump Rope 100 21-15-9 • 15-11-7 • 11-9-7 reps Cool Down  Strict Pull-Ups 40 • 25 • 15 reps Advanced • Intermediate • FoundationalScale to capabilities

13
Aug
By: 321go Leave a Comment

There will be no 5:30 class!! If you want to work out go to Troy at 5:30 then stay for the BBQ TODAY — All Gyms BBQ (Creek • Heights • Troy)  This Friday, At CrossFit Troy,  6:30 – ? pm (No 6:30pm class) Food – Drink – Friends –  Every Second Counts – The […]

http://centervillecrossfit.com/today-all-gyms-bbq-creek-heights-troy-this-friday-at-crossfit-troy-630-pm-no-630pm-class/

13
Aug

Swing High

By: 321go Leave a Comment

All Gyms BBQ (Creek • Heights • Troy) This Friday, At CrossFit Troy,  6:30 – ? pm (No 6:30pm class) Food – Drink – Friends -  Every Second Counts – The Movie Sign up at the gym, bring something to share! B.Y.O.D (Bring your own drink, lawn chairs) Announcement:  Starting Monday 7:00 am classes will start!  Mon,Wed, […]

12
Aug

Every Second Counts!

By: 321go Leave a Comment

All Gyms BBQ (Creek • Heights • Troy) This Friday, At CrossFit Troy,  6:30 – ? pm (No 6:30pm class) Food – Drink – Friends -  Every Second Counts – The Movie Sign up at the gym, bring something to share! Announcement:  Starting Monday Aug. 17th, Becky will be running 7:00 am classes Mon, Wed, and Fridays! […]

11
Aug

New Blood

By: 321go 4 Comments

Becky always wears cool socks.  She is our newest trainer! She was just certified over the weekend! Congrats Becky All Gyms BBQ (Creek • Heights • Troy) This Friday, At CrossFit Troy,  6:30 – ? pm (No 6:30pm class) Food – Drink – Friends -  Every Second Counts – The Movie Sign up at the gym, […]

9
Aug

Puke Responsibly

By: 321go Leave a Comment

All Gyms Bargecue (Creek • Heights • Troy)This Friday, At CrossFit Troy,  6:30 – ? pm (No 6:30pm class) Food – Drink – Friends -  Every Second Counts – The Movie Sign up at the gym, bring something to share!  Monday WOD  10 Left Arm Thrusters 10 Left Arm Russian Choppers 10 Left Leg Lunges […]

7
Aug
By: 321go Leave a Comment

Friday WOD  5 Full Cleans (Men 135 / Women 85) 15 Pull-Ups 20 Clapping Push-Ups Record Number rounds in 15 • 12 • 10 minutes Cool Down  Run (1 mile • 800 m • 400 m) Advanced • Intermediate • FoundationalScale to capabilities All Gyms Bargecue (Creek • Height • Troy)  Next Friday, At CrossFit Troy,  6:30 – ? pm Food – Drink – Friends -  Every Second Counts – […]

http://centervillecrossfit.com/friday-wod5-full-cleansmen-135-women-8515-pull-ups20-clapping-push-upsrecord-number-rounds-in151210minutescool-dow/

6
Aug

BEAT down Thursday!

By: 321go Leave a Comment

Thursday WOD  20 Wall balls 100 Meter Run 20 Weighted Lunges 100 Meter Run 20 Burpees 100 Meter Run 3 • 2 • 1 Rounds Cool Down  Wall Ball Sit-ups (100 • 75 • 50 reps) Advanced • Intermediate • FoundationalScale to capabilities