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5
Feb
By: 321go 2 Comments

NO SATURDAY CLASS! 

http://centervillecrossfit.com/no-saturday-class/

4
Feb

Korea

By: 321go Leave a Comment

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Shawn went to Korea for a year.  He will be missed around the gym and we can’t wait for him to get back!  

THERE WILL BE ONLY THE 4:30 CLASS TODAY DUE TO WEATHER!!!!!!!!!!!!!!!!!!!!!! NO ONRAMP CLASS!

Friday “Med Ball Chipper” WOD

10 Med Ball Cleans

10 Med Ball Sit-ups

10 Med Ball Donkee Kicks

10 Med Ball Wall Shots

10 Warrior Burpees

100 Regular Jump Ropes

6 • • 4 • 3 Rounds

Ex-Pun

Row 500 – 500 – 500

Weighted GH  40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

3
Feb

Ready for War

By: 321go 3 Comments

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Here is couple of our Jan. On Rampers.  I am so impressed by this crew! They have come into WODs totally prepared and are killing them! 

 Wednesday WOD

Deadlift (1.5 B/W)

Dips (Ring Dips)

Box Jumps (26 inch)

21-15-11-9  • 15-11-9-7  •  11-9-7-5

Cool Down

Practice 1- leg pistil squats (new) 20 each leg

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

2
Feb

Watch out

By: 321go 2 Comments

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 Sometimes muscle failure happens at the worst time

 There are classes every day at 7 am, noon, 4:30, 5:30, and 6:30 and Saturday at 10.. Some of these times are new/newer. So feel free to come into any of them.  

Wednesday WOD

Plank Rows 1+1=2

Push Press (Handstand Push-ups)

K2E (T2B)

Walking Plate Lunges (competitor only)

10-9-8-7-6-5-4-3-2-1 

Cool Down

Walking OH Bar Lunges

30 lunges (1+1=1)

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

1
Feb

Clapping Push ups

By: 321go 2 Comments

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New noon classes…. M-f now! 

Tuesday WOD

5 Weighted Pull-ups

10 Weighted Sit-ups

7 Strict Pull-ups

10 Hollow Rocks

9 Kipping Pull-ups

10 Wall Ball Sit-ups

AMRAP in… 20 • 15 • 10 min

Cool Down

Stretch

Advanced • Intermediate • Foundational

Scale to capabilities 

31
Jan

Feb Onramp

By: 321go Leave a Comment

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Sign up NOW FOR the ON RAMP! EMAIL mitch at mitch75323@yahoo.com or call 9372166756!  Or simply show up at 5:30 today!

Monday WOD

3 C&J (Competitor B/W)

9 Burpees

27 Air Squats

5 • 4 • 3 Rounds

X-Pun

Double Unders

100 • 75 • 50 reps

Competitor  Advanced • Intermediate • Foundational

Scale to capabilities 

28
Jan

Don't you miss wall balls?

By: 321go 6 Comments

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Friday WOD

Thrusters (75m – 45w)

15010075  

XPun

Shuttle Runs 654

27
Jan

Thursday

By: 321go 1 Comment

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

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Erins been killing it in the gym lately!

“A hundred times every day I remind myself that my inner and outer life depend on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving.”

– Albert Einstein (1879-1955)

I found this on the main page and liked it… thought I would share.

Wednesday WOD 

5 SDHP

7 Hang Power Snatch

9 Choppers

AMRAP in…

15 • 12 • 10 minutes.


 
Cool Down

Core Test

Advanced  Intermediate  Foundational

Scale to capabilities 


26
Jan

Gun show

By: 321go 6 Comments

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

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Becky shows off her big muscles.  But after her huge PR on her deadlift she has every right too! She lifted 240 today! We had a lot of PR’s that thought would be good to note. Dave 455, Codi 165, Casey 175, Jess 355, and I am sure I am missing many more! So please feel free to leave a comment with your PR’s!

Wednesday WOD 

DB Weighted Box Jumps

DB Push Press

1-Arm alt. DB Lunges (1+1=1)

DB Donkey Kicks (hands stay on weights, no wall)

1-2-3-4-5-6-7-8-9-10


 
Cool Down

Reverse Wall Walk -or- Regular wall walk

10  8  6

Advanced  Intermediate  Foundational

Scale to capabilities 


25
Jan

Bright and Early Crew

By: 321go 6 Comments

Photo 

Our 7 am class has been growing slowly but surely! Here Kari, Becky, and Eric are doing “Cindy”.  I rarely get to see the girls. But I do always look at their numbers to see how they are progressing.  And I have to say they have  really been kicking it! 

Tuesday 

Strength WOD

Deadlifts 

1-1-1-1-1-1-1  

WOD #2

Dips

Double Unders (3x reg. jumps)

21-15-11-9 

15-11-9-7 

11-9-7-5

Advanced  Intermediate  Foundational