fbpx
20
May

3-2-1 GOOOOOO!

By: 321go Leave a Comment

This is some of the 5:30 class right before they did "Angie".  (They look really happy!) Everyone did a wonderful job completing the WOD.  I want to congratulate Heather for her amazing performance.  She took 7 minutes off her previous time! And she took time out during her pushups to pose for a picture!  Most […]

19
May

PARTTIME

By: 321go Leave a Comment

Allison has been given a new nick name… I like to call her "Part Time"… Because for the past couple months she has been really busy and does not have a set schedule.  But she said she is back and trying to change her nick name to Full Time. But only time will tell. Mitch […]

18
May

GAMES

By: 321go Leave a Comment

Adam also competed this weekend at the regionals.  He did an amazing job! Adam has been working out in his garage for a several months.  But his wife Becky and him have just recently been coming into do WOD's with us.  It has been great having these two in the room with us!  From the […]

18
May

Just another day

By: 321go 1 Comment

Pictured here are Graham and Brandon pressing their way through the final event to finish up 30 power snatches. The quote of the weekend from Graham after I noticed his calmness before each element, "Just another day in the gym." SEE THE VIDEO of the final event (Graham,(red) and Brandon (green)) YOU TUBE Part 1 YOU TUBE […]

17
May

Graham and Brandon explode into finals!

By: 321go 3 Comments

Our own beloved trainer Graham Spagnola comes from 4the place going into finals, to capture 1st place with a standout performance. Pulled along in the wake was teammate Brandon Massie who refused to be left behind. Brandon went from 10th place to 5th. Both earn spots to represent the Midwest Region of states at the […]

17
May

Graham and Brandon IN TOP TEN!

By: 321go Leave a Comment

CrossFit Troy is the only affiliate in an 8 state region to place 2 contenders in the top 10 for tomorrows finals of the Midwest Regional Qualifiers for the Nation CrossFit Games. Presently Graham Spagnola is ranked 4th and Brandon Massie is 10th. Both are in strong positions for becoming one of the top 6 […]

14
May

DIVE BOMBERS

By: 321go Leave a Comment

YES EVERYONE LOVED DIVE BOMBERS!!!!!!!!!!!!!!!!!!!!!! Reminder: If you see Graham, Brandon or Jamie wish them luck at the CrossFit Games Regional qualifier Saturday and Sunday in Columbus. The workout and weights look brutal, so we hope they all come back in one piece. WOD50's Friday Box Jumps Jumping Pull-ups KB Swings Lunges K2E’s Ring Dips Wall […]

13
May

Working

By: 321go Leave a Comment

The 5:30 class was packed for their tabata workout. Everyone worked their butt off. You guys should all be proud.  WODThursdayHang CleansDive BombersDB Push Press 10–9–8-7-6-5-4-3-2-1 X-PunK2E50 • 35 • 20 reps Advanced • Intermediate • FoundationalScale to capabilities

12
May

Farewell

By: 321go Leave a Comment

For those of you that don't know yet, Jamie is going to be leaving us… He got a real job.  But he said he is going to be visiting us at Creek before he leaves.   Benchmark WOD "Tabata"Push-upsSit-upsSquats 20 seconds on, 10 seconds rest 8 • 6 • 4 rounds of each (no rest between elements) Advanced • Intermediate • FoundationalScale to capabilities

11
May

Look out beellloooowwwww

By: 321go 1 Comment

Brendon loves handstand pushups…. when he can stay up on the wall.  Its actually pretty funny when he falls.  WODRun 1.5 • 1 • .75 milesRecord Times (5 minute rest) Deadlifts (Max weight)Ring DipsSquats 21-15-9 15-11-711-9-7 Advanced • Intermediate • FoundationalScale to capabilities