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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

5
Aug

KB Swings

By: 321go Leave a Comment

Yes, you finally made the blog Kevin! Wednesday Benchmark WOD  "Diane" Deadlift (M:225, W:185) Handstand Push-Ups (Substitute Strict Press) 21 – 15 – 9   •   15 – 11 – 7   •   11 – 9  - 7 Cool Down  Ring Dips (50 • 35 • 20 reps) Wall Ball Sit-ups (100 • 75 • 50 reps) Advanced • Intermediate • FoundationalScale to capabilities

4
Aug
By: 321go Leave a Comment

Tuesday WOD  (Start in waves of 4, 3 minutes apart) 500 • 350 • 250 m Row 50 • 35 • 25 Pull-ups 50 • 35 • 25 Kettle Bell Swings 50 • 35 • 25 Thrusters 400 • 400 • 200 Run (Do not move on to next element until reps complete) Cool Down  Wall Walks (substite Donkee Kicks 50 • 35 • 20 reps) 15 • 10 • 5 Advanced • Intermediate • FoundationalScale to capabilities

http://centervillecrossfit.com/tuesday-wodstart-in-waves-of-4-3-minutes-apart500350250m-row503525pull-ups503525kettle-bell-swings50/

3
Aug

Big Speed

By: 321go Leave a Comment

Monday WOD - big speed Push-PressK2EBox Jumps 21-15-11-9  •  21-15-9  • 15-11-7  • 11-9-7 Cool Down  Overhead Snatch Squat (Max load for reps min 5 per set) 30 • 20 • 10 Advanced • Intermediate • FoundationalScale to capabilities

30
Jul

This old man will be your coach today

By: 321go Leave a Comment

It's been a long time since I've seen the Creek folks. Looking forward to seeing as many of you. See you tonight – MIke Fryday WOD 12 Dead Lifts9 Hang Power Cleans6 Push Jerks This is a main site workout that came up last week that looked like a good one (Graham). The prescribed weight […]