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6
Dec

level 1

By: 321go 5 Comments

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 Congrats to Allison who completed her level 1 cert this past weekend! 

The move has arrived! 

3800 sq. feet of pure pain. Except for the full kitchen, crown molding, and cushie johns. All mirrors will be distroyed as with as semblance of bodybuilding stench.

We're meeting at the present location at 12:00 THIS Saturday. Let Mitch know if you can help. Mitch is going to supervise as he says he needs to save his strength for his Fight. Yea right. His first pro fight lasted 45 seconds. Come prepared for a new location WOD and post WOD refreshments.

Exterior(Newsign)
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Monday's WOD

Plank Rows (one pull with each arm equals one rep)

Jumping push Ups (You will jump from side to side as you come up with each push up)

Medicine ball X-Jumps

21-15-9

15-11-9

11-9-7

Cool Down

Hand stand push ups

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3
Dec

Bundle UP!

By: 321go Leave a Comment

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Bring your running shoes and bundle up for today! Also the move this weekend is postponed. We had some things come up that just makes it not possible! But next week I PROMISE!

Friday Fran (again)

Thrusters Men 95lbs. Women 65lbs.
Pull ups
21-15-9
15-11-9
11-9-7
 
CD

2 mile run

 

2
Dec
By: 321go 4 Comments

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Thursday WOD

Power Cleans 185
Strict Dips
 
12-9-6-3 
21-15-11-9
15-11-9-7
11-9-7-5
 
CD
Donkey Kicks
50 40 30

Advanced  Intermediate  Foundational

Scale to capabilities

 

http://centervillecrossfit.com/crossfit-from-boundless-television-on-vimeothursday-wodpower-cleans185strictdips12-9-6-321-15-11-915-11-9-711-9-7-5cddonkey/

1
Dec

diesel december!

By: 321go 1 Comment

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We have dedicated this month to gaining more strength! The only way to finish WOD’s rx’d is to build more strength!  
 

Try and rest about 1 to 2 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don’t finish all reps that set does not count. Lower the weight and try again.  Don’t count the first few sets, think of them as warming up.  Red singles out because that will allow for the heaviest possible load.  Green does most reps so the weight will not go up as high in case the heavier weights still intimidate you.  If you still feel like you didn’t do enough of a workout after your sets then you did not try hard enough. 

Hang Squat Cleans

Example:
135 rest 165 rest 195 rest 205 rest 215

1-1-1-1-13-3-3-3-35-5-5-5-5 
  

Cool Down

Hollow Rockers (CFT dares you to do it non stop.  Record if you do it)

100  75  50

Advanced  Intermediate  Foundational

Scale to capabilities

30
Nov

We've come a long way!

By: 321go 2 Comments

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We have come along way since we opened and things have been very crowded lately!  Don’t worry we are moving into our own building very soon! We are planning on moving this weekend.  The specific time will be announced later in the week. But the more people we can help the better.   
 

Tuesday WOD 

Plate Overhead Lunges (across gym and back)
20 Double Unders (or triple the number of regular jumps)
5 4 3 rounds
 
CD
Run 1 mile 

Advanced  Intermediate  Foundational

Scale to capabilities

29
Nov

Monday

By: 321go Leave a Comment

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Monday WOD “Mutated Cindy”

5 Strict pull-ups

10 Clapping push-ups

15 Jumping squats

 AMRAP in 20 15 10 minutes
 
CD
Stretch

Cool Down

Stretch

Advanced  Intermediate  Foundational

Scale to capabilities

 

26
Nov

Cheater

By: 321go 1 Comment


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Everyone deserves a cheat day! Some people take it to far… 

Announcement: The benchmark workouts might start changing days!  Who knows what day the next one will be on?  Also, their might be multiple benchmarks in a week too!

Friday WOD

Strict Pull ups L-Pull ups (Kip or use a band if you have to)

Weighted Push ups

– 2 – 3  4 – 5 – 6 – 7 – 8 – 9 – 10

Cool Down

Front Squats

Add weight after each successful set (Feel free to use the racks and make some noise, or just work on higher reps and lighter weight) 

3-3-3-3-3-3 or 10-10-10

Advanced  Intermediate  Foundational

Scale to capabilities

24
Nov

Future training

By: 321go Leave a Comment

CrossFit from Boundless Television on Vimeo.


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Ryan has been training at Crossfit Creek for several months.  He has come along way and it has really started to show in his WODs.  We are going to need him strong, fast, and agile.  Because he is future law enforcement! Keep up the hard work Ryan.

 Holiday Hours:  NO THURSDAY CLASSES! FEEL FREE TO COME TO TROY AT 9:00 AM or HUBER AT 9:30AM. AND  bring your running shoes.  Friday classes will start at noon and go on as usual the rest of the day. There will be NO 7:00 AM friday morning! 

Announcement: The benchmark workouts might start changing days!  Who knows what day the next one will be on?  Also, their might be multiple benchmarks in a week too!

Wednesday WOD (not a benchmark)

DB Sumo Dead lift High Pulls

Dead Lift (Men 75% BW Women 65% BW)

Donkey Kicks

10 – 9 – 8 – 7 - – 5 – 4 – 3 – 2 – 1

Cool Down

TTB

40 • 40 • 30

Advanced  Intermediate  Foundational

Scale to capabilities

23
Nov

Look at her ears

By: 321go 2 Comments

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Kelly is showing how to put her "head through the window".  This is an important aspect of the push press and the thruster! See how you can see her ears?

Holiday Hours:  NO THURSDAY CLASSES! FEEL FREE TO COME TO TROY AT 9:00 AM or HUBER AT 9:30AM. AND  bring your running shoes.  Friday classes will start at noon and go on as usual the rest of the day. There will be NO 7:00 AM friday morning! 

Announcement: The benchmark workouts might start changing days!  Who knows what day the next one will be on?  Also, their might be multiple benchmarks in a week too!

Tuesday WOD

Double Unders (or triple number of regular jumps)

Sit ups

50 - 40 - 30 - 20 - 10

So…Red does 50 Double unders, 50 Sit ups then…40 40 ..all the way down to 10 10 Done.  Blue starts at 40 and goes down.  Green at 30.

Cool Down

Wall Walks 

10  10  10

Advanced  Intermediate  Foundational

Scale to capabilities

22
Nov

Moving Soon!

By: 321go Leave a Comment

100_0311 

The crowded days are almost over for us at the Creek! Very soon we will be moving into our own building! Keep your eyes and ears open for more information! 


Monday

10 R Arm DB Thrusters

10 L Arm DB Thrusters

20 Jumping Push ups (new)

10 R Arm DB Power Snatch

10 L Arm DB Power Snatch

20 Dips

3  • 1 Rounds

Cool Down

Wall Squats

30  30  30 reps

Advanced  Intermediate  Foundational

Scale to capabilities