24
Mar

Heavy Training

By: 321go 2 Comments

  Mitch throws around 90% of his bodyweight during Monday's workout.  I bet it feels good to know you will be able to toss your fighting oppenent's  bodyweight around like a feather.  We can't wait until your next fight!  Keep working hard Mitch. WOD Benchmark Wednesday HELEN 400m 400m 200m Run 21 Choppers 12 Pullups […]

23
Mar

Split Jerk Fever

By: 321go Leave a Comment

  Cindy quickly learns how to make the split jerk look professional.  I am very impressed and pleased at how fast everyone picked up on the split jerks today.  You guys all deserve a pat on the back.  Tuesday WOD Run                 400m • 400m • 200m Jump Ropes       100 • 75 • 50 Wall Ball Sit-ups   […]

22
Mar

Battle Cry

By: 321go Leave a Comment

  James lets out a battle cry during an intense set of dive bomber push-ups.  You never have to ask yourself if James ever holds anything back.  He always puts it all on the line in every WOD.  And after each workout you can always find him in a sweaty crumbled mess on the mat […]

20
Mar

Elbows High and Outside

By: 321go Leave a Comment

  Luke Demonstrates, almost perfectly, what the meaning of elbows high and outside really means.  You've come a very long way physically Luke.  Keep up the hard work we are all amazed.    Friday WOD Push PressBox JumpDips 21 • 15 • 11 • 9 21 • 15 • 9 15 • 11 • 9 11 • 9 […]

18
Mar

Rack it Up

By: 321go Leave a Comment

  John takes a few breaths after racking a power clean.  What some of you might not have known about Olympic weightlifting is that the second pull of a clean or a snatch is the most powerful movement in the entire sports world.  You won't find more power output anywhere.  Tabata Thursday WOD Push-upSit-upSquats 20 […]

18
Mar

Who Needs Stairs?

By: 321go 1 Comment

  Most people use the stairs when they go from floor to floor except for Mitch, who would much rather climb the rope than take the easy way up.  Wednesday Benchmark WOD 50 • 35 • 20 Pull-Ups400 • 200 • 200 m Run21 • 15 • 11 Thrusters800 • 400 • 200 m Run21 […]

16
Mar

Hang Power Heather

By: 321go Leave a Comment

  Heather blasts right through her hang power cleans Monday with near perfect form.  Excellent work Heather, I bet it feels good to have made it to the red level workouts and staying intense! Tuesday WOD Kettlebell Swings Snatch Squats Weighted Push-ups 10 • 9 • 8 • 7 • 6• 5 • 4 • 3 • 2 • […]

15
Mar

Coming to Huber Heights!

By: 321go Leave a Comment

We are proud to announce that CrossFit Troy and CrossFit Creek will be opening their 3rd partner affiliate. We will be opening another training center in Huber Heights in May. One of the partners of this new venture will be Brad Miller (pictured here doing Fight Gone Bad). More information to be coming soon! Our […]

12
Mar

Farewell Matt

By: 321go 1 Comment

  We are all going to miss you Matt and it was awesome having you with us even if it was for only a couple of months.  Don't forget about us when you go back to California.  In your honor everyone at Creek will be doing "Dumbbell Disaster" so I hope everybody thanks Matt for this […]

11
Mar

Cleaning Crew

By: 321go Leave a Comment

  Jerimiah and Josh square off on their power cleans.    Thursday WOD Full Cleans  1-1-1-1-1-1 Cool Down Deadlifts 5-5-5-5-5 K2E 40 30 20 Advanced • Intermediate • FoundationalScale to capabilities