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17
May

Tired and Posing

By: 321go 1 Comment

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Centerville Crossfit, Crossfit Creek, and Crossfit Troy guys pose for a picture after the 5 K Trail run.

Announcements:  NOON CLASSES HAVE STARTED!

& Forged orders have arrived!!!!  Give us a few days to sort them out since it’s just one giant box right now.  If you ordered any of the forged fight shorts i’m sorry to say that the discount did not count towards them so you will receive a check back for the price of the shorts.  If you had other things ordered you will receive them just not the shorts.  There will be a $3 shipping and handling fee when you pick up your order.  When the orders are at the gym ready we will post an announcement. 

WU

Progressive Wave or

10 Push Press 
Frankenstein Walk
10 Weighted GH 
Side Shuffle
Skip
5 Burpee Broad Jumps

Down and Back x2

Tuesday WOD

4 Push Jerks 
8 Lunges (1+1=2 Bar on back) 
12 Deadlifts
14 Burpees 
16 Situps  
18 Donkey Kicks  
20 Double Unders  


4 • 3 • Rounds

M 75%BW W 65%BW Unbroken sets.  This means you have to finish the set when you start it.  If you can’t finish you have to restart the set.  This is not including Double Unders.

CD
Weighted Push ups 40 • 30 • 20 Up the weight after each set

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

16
May

One Step at a Time

By: 321go 9 Comments

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Building Strength one step at a time.

Announcement: Onramp starts tonight at 5:30. 

WU

Progressive Wave or

10 GH Situps 
Bear Crawl
10 Weighted GH 
Side Shuffle
Wide Lunges
 Side Shuffle
5 Ring Rows 3 MU

Down and Back x2

Monday WOD

5 Pull ups Ice Cream Makers
10 Mason Twists (1+1=1)
15 Weighted Box Jumps

AMRAP in… 20 • 15 • 10 Minutes

CD
Stretch. Roll out your back and Hamstrings.

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

13
May

all smiles

By: 321go 6 Comments

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Deb got her first real pull up! 

WU

Progressive Wave and one round of the warm up or

10 Box Jumps
5 Wall Walks 
Side Shuffle
Backwards Run 

Inchworm

Down and Back x2

Friday Competition WOD #2 The Run

3 miles plus 800m Object Carry

2 miles Laps plus 400m Object Carry

1 Mile Lap plus 200m Object Carry

Dress for the weather.
 
CD
Supermen 70  55 • 40 
Work on a Skill

Pick 10 stretches off the stretch chart then roll out your lower back, caves and thighs.

Advanced • Intermediate • Foundational

Scale to capabilities 

12
May

titantic

By: 321go Leave a Comment

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Ross shows off his GHD skills!

Onramp starts Monday May 17th at 5:30! Sign up today!

WU

Progressive Wave and one round of the warm up or

Burpee Broad Jumps
5 Ring Rows 
Frankenstein Walk
Karaoke 

5 Bar Clean & Press

Down and Back x2

Thursday Competition WOD #1

Muscle ups or 3x Pull ups

Bear Cycles M 115 W 75

5 – 4 – 3 – 2 – 1 rounds (there is no green today)

What is a Bear Cycle?  Power clean, front squat, thruster, back squat, thruster = 1 cycle.
 
CD
Snatch Balance 30  25 • 20 Add weight after each set of 5
Pick 10 stretches off the stretch chart then roll out your lower back and thighs.

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

11
May

New classes and First Onramp!

By: 321go 1 Comment

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The building is coming together but expect many more changes! Next week we will be starting our Noon classes Monday-Friday.  And Starting in June we have early morning classes. Stay tuned for times. 

Sign up now for our first On Ramp, Starting May 17th at 5:30.  

Wednesday Competition WOD #3

Max Effort Deadlift

1-1-1-1-1-1

You have 15 minutes to find your 1 rep max 

 then…

“Annie” 

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.
 
CD
Hand Stand Push ups 30  25 • 20
 

Advanced • Intermediate • Foundational

Scale to capabilities

11
May

Open for Business!

By: 321go Leave a Comment

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The merger between Crossfit Creek and Centerville went smooth. Our first day in Centerville went great. All of our classes were amazing. Pictured here is the 6:30 class at Centerville Crossfit! Things are really starting to come together at the gym.  I want to thank everyone that has helped out with the move and the setup of the gym. With out you guys the move could have never happened. 

Our first Onramp will start Monday May 17th at 5:30. Contact Graham at Grahamspagnola@hotmail.com 

Piss and Moan

By Mike Lyons

Competition looks different on this side of 50. It has been a long time since I competed at something that really meant something to me. The opportunity to qualify for the national CrossFit games as a masters competitor really got my heart thumping. I really believe I have a chance. Of course I have no measurable guage  of how other 50+ CrossFitters around the world might perform, but I want to go for it.

Then it happened, The nightmare… Download Read Piss and Moan

Progressive Wave and one round of the warm up or

Bear crawl 
5 Pull ups 
Skater Lunges
Karaoke 
10 PVC OHS

Down and Back x2


Tuesday WOD: Competiton Final

9 Full Snatch M 135 lbs W 85 lbs
18 Pull ups C2B

3 Rounds

Then…Object Carry 100m

This WOD is a sprint, keep the intensity high and blast through it.

CD
Walking Lunges  100m • 75m • 50m 

Competitor  Advanced • Intermediate • Foundational
Scale to capabilities

 

10
May

MOVED

By: 321go Leave a Comment

WE MOVED! Centerville Crossfit Directions on at the link. NEXT onramp starts Monday at 5:30. Contact me for more information. 

9
May

New Building

By: 321go 8 Comments

Matt-Dave

Matt and Dave killed the 5k run in the Affiliate Cup Regional Qualifier.  The whole team busted it and I couldn't be more proud.  

Don't forget! WE WILL BE IN OUR NEW BUILDING TODAY! 763 Congress Park Drive in Centerville. Classes will start at 4:30. 

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WU

Progressive Wave or

Inch worm (just down)
10 Pull ups C2B
Wide Lunges
Karaoke

Down and Back x2

Monday WOD Competition WOD #4

Box Jumps 50 • 35 • 25 • 15
Choppers 40 • 35 • 25 • 15
Warrior Burpees 30 • 20 • 15 • 10
Full Cleans 20 • 15 • 10 • 10
Push Press 10 • 10 • 10 • 10 
Full Cleans  20 • 15 • 10 • 10
Warrior Burpees 30 20 • 15 • 10  
Choppers 40 • 30 • 25 • 20
Box Jumps 50 • 35 • 25 • 15

 M Box Jumps 24" W 20", M Choppers 53lb W 35lb, M Bar Cleans 45 lbs W 20 lbs, M Push Press 65lbs W 40 lbs

CD
Stay out of the Hospital

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

 

5
May

Gym Closed!

By: 321go 3 Comments

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Because of the move and the Regional Competition this weekend we will be closed Thursday, Friday, and Saturday.  Things will kick off at the new building Monday at 4:30! 763 Congress Park Drive, Centerville.  

Good luck to all the teams and individuals who will be competing this weekend in Logan, Ohio for the Crossfit Games Regional Competition.  Also good luck to our firefighters Bryan and Ross who will be competing in another FF Challenge this weekend. 

Since the gym is closed that does not mean you have to skip out on workouts.  Some good home workouts are…. 

  1. Run a 5K
  2. 21-15-9

Clapping Pushups

Jumping Squats

Handstand Pushups

    3. 10 Lunges (L+R=1)

    15 Sit ups

    20 Ground to over head (Grab a backpack or something heavy clean it and put it over your head)

    400m Run

    3 Rounds

Place your times in the comment section

4
May

Good luck

By: 321go 3 Comments

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Casey has been training hard for regionals this weekend! Good luck to her and the rest of the team! 

Anyone that wants to help with the move tomorrow. Give Mitch a call or email. We will be doing the moving during the day. 

Wednesday WOD 

Crab crawl (just down)

10 Pull ups C2B
Wide Lunges
Karaoke 
10 Push Jerk

Down and Back x2


Benchmark Tabata Wednesday

Push-up
Sit-up
Squats

20 sec. work / 10 sec rest, 8 rounds of each.  Record lowest rep per element, record total.  We will give you a score card to keep track of your reps per round.

8 • 7 • 6 rounds

CD

Wall Walks or 3x Inchworms  10 • 8 • 6 reps

Advanced • Intermediate • Foundational
Scale to capabilities