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27
Jun

RunAmoc

By: 321go Leave a Comment


DSCN4700
 Not a Vibram fan? Heres a link to another "barefoot" type shoe. Courtesy of www.Marksdailyapple.com RunAmoc

What a Great Nutrition Seminar! – Thanks all for a great turn out at Troy and Centerville. We'll be making on-line videos available later this week. Anyone that wants to participate in the 8 week Paleo Challenge you'll want to view the seminar. Pick up your Performance Journal and step up to the challenge.

PJ Covers2(forblog) 
 

Monday WOD

3 HSPU

5 Power Cleans Men 155 Women 105

7 Pull ups C2B

7 • 6 • Rounds

CD

 OHS 5×5 add weight each set 

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

24
Jun

WOW

By: 321go 2 Comments

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Look how far we have come the past two years… It amazes me everyday that I walk into the gym. Keep up the hard work guys.   

Evlogo
 

Master Your Nutrition Seminar, June 27th that's SUNDAY!

This could be the most significant 2 hours you spend in the gym ever.  If you are planning on being there remember we need a 5 day food journal tracking everything you eat.  Don't change any current habits.  This is to help us find out what types of foods you are eating.

Get the details here! Last week

Friday WOD

10 1-arm Choppers 
10 1-arm KB Cleans
10 1-arm Rack Squats 
10 1-arm KB Push Press
(Repeat with your other arm)
Run 400m

3 • 2 • Rounds

CD
Double Unders 100 • 75 • 50

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

23
Jun

Herb Garden

By: 321go Leave a Comment

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Monique has been bringing in some of her herb garden lately! Its been awesome. 

For those of you with stinky vibrams… Here is how to Clean them!

 

Evlogo
 

Master Your Nutrition Seminar, June 26th

This could be the most significant 2 hours you spend in the gym ever.  If you are planning on being there remember we need a 5 day food journal tracking everything you eat.  Don't change any current habits.  This is to help us find out what types of foods you are eating.

Get the details here! FINAL WEEK. 

Thursday WOD

1 Rep Max Snatch or Power Snatch OHS

You have a 20 Min time limit to get this done.

Then… 
100m Object Carry (Must be shouldered)  
30 Banded or GH Situps 
4 • 3 • 

 Rounds

CD
Use Foam Rollers for 10 Min.

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

22
Jun

Drive

By: 321go Leave a Comment

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Brian is one of our newest members. But he has already shown the drive and commitment it takes to become a firebreather.  

Evlogo
 

Master Your Nutrition Seminar, June 27th

This could be the most significant 2 hours you spend in the gym ever.  If you are planning on being there remember we need a 5 day food journal tracking everything you eat.  Don't change any current habits.  This is to help us find out what types of foods you are eating.

Get the details here! Last week

Wednesday WOD

"Cindy"

5 Pull ups

10 Push ups

15 Squats

AMRAP in.. 20 • 15 • 10 min.

CD

Snatch Balance 20 • 20 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

21
Jun

Visit

By: 321go Leave a Comment

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Lloyd came visited us from Australia last week. It's great being able to welcome visitors into our community.   

Evlogo
 

Master Your Nutrition Seminar, June 27th

This could be the most significant 2 hours you spend in the gym ever.

Get the details here! FINAL WEEK. DON'T FORGET YOUR FOOD JOURNALS!

Tuesday WOD

Shuttle Run 30m • 30m • 30m
10 DB Power Cleans 
10 DB Push Press
10 DB Squats
Rest 1 min.
4  • 2 Rounds

Everyone must rest for the entire minute, subtract your rest minutes after the workout is over. 

CD
Farmer's Walk 400m

Advanced  Intermediate  Foundational

Scale to capabilities

20
Jun
By: 321go 1 Comment

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Dave killed "Diane" last week. Keep up the good work! 

Evlogo

 

Master Your Nutrition Seminar, June 26th

This could be the most significant 2 hours you spend in the gym ever.

Get the details here! FINAL WEEK. 

Monday WOD

OHS 2-2-1-1-1
Front Squat 2-2-1-1-1
Back Squat  2-2-1-1-1 Add Max weights together and record on the board.

(you have 20 Min to get these lifts done if you are doing the follow up speed WOD.  You can spend more time on the lifts and not do the follow up WOD if you want).

Then… 
Warrior Burpees  
Double Unders (Everyone attempt, if you can't do them go green and TRY)
21-15-9
15-11-9
 
11-9-7

CD
Weighted Situps 50 •50 • 50

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

http://centervillecrossfit.com/dave-killed-diane-last-week-keep-up-the-good-workmaster-your-nutrition-seminar-june-26ththis-could-be-the-most-signific/

18
Jun

The Natural

By: 321go Leave a Comment

Mitch
Mitch runs the class through skills before a wod.  He is an amazing coach and knows his stuff.  Pay attention class!!

Friday WOD

Run 800m • 400m • 200m
Hollow Rocks 40 • 30 • 20
Jump Squats 30 • 20 • 10
Run 400m • 400m • 200m
Jump Squats 30 • 20 • 10
Supermen 40 • 30 • 20
Run 800m • 400m • 200m

CD
Practice Kipping (grab a trainer if you have to) If you are able to kip then work on Muscle ups

Advanced • Intermediate • Foundational

Scale to capabilities

16
Jun

Beautiful site

By: 321go Leave a Comment

Gym
It was really exciting the other day during "The Chief" benchmark.  You could really feel the explosive energy in the gym!  Nice job team!

Master Your Nutrition Seminar, June 26th

This could be the most significant 2 hours you spend in the gym ever.

Also don't forget to check out Crossfit Heights webpage for information on this Saturdays fitness challenge.

Thursday WOD

"Diane"

Deadlift

Hand Stand Push ups

Unmodified Men 225lbs. Women 155lbs.

21-15-9

CD

Weighted Box Jumps 20 • 20 • 20 Add weight after every 4 jumps

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities 

15
Jun
By: 321go 3 Comments

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See the video on CNN CrossFit not your average gym.

Wednesday WOD

15 Push Jerks
15 Back Squats
15 K2E

Competitor do 3 burpees every min on the min.

6 • 5 • 4 Rounds

CD
Side Plank Holds 2 • 1.5 • min. ( do half the time on each arm. break up as needed)

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

http://centervillecrossfit.com/see-the-video-on-cnncrossfit-not-your-average-gymwednesday-wod15-push-jerks15-back-squats15-k2ecompetitor-do-3-burpees-ev/

14
Jun

Kissing the ground

By: 321go Leave a Comment

Jason
I was very impressed with how Jason performed during the wod and executed his push ups.  His cheeks were hitting the ground each time getting full range of motion.  Excellent job Jason and keep it up!

Tuesday WOD

21 Situps Weighted or GHD

100 Jump ropes or 50 DU

200 Meter Run 


54 3 Rounds

CD
Pull-ups 10075 • 50 (first set maximum)

If your hands are going to tear stop. Do scaled Pull-ups at your level, no time crunch, take your time, but get all the reps. 

Competitor Advanced • Intermediate • Foundational

Scale to capabilities