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24
Jun

Still thinking of everyone

By: 321go Leave a Comment

Just to let eveyone know Colette and I are still thinking about you and we make sure we have time to do our daily WOD everyday. Here’s a picture of me doing weighted squats for time. Wednesday Benchmark WOD “Karen” Wall Ball Shots 150 • 100 • 75 Shots Record time PRs or first time […]

21
Jun

James' first Fathers day

By: 321go 4 Comments

James one of Crossfit Creeks Trainers recently had a baby boy… This is his first Fathers Day ever. Even though its late, congrats! Monday Sprint WOD 10 Sumo Deadlift High Pulls (Men 60% BW / Women 50% BW ) 10 Ring Dips 7 - 5  – 4  Rounds Cool Down Handstand Push-ups (stink bug or strict press)40 - 30  – 20 Reps  Advanced • Intermediate • Foundational

17
Jun

Technique is Key

By: 321go 1 Comment

Kelly did a great job on Grace.  She always impresses with flawless technique.  Keep up the good work everyone!  Thursday WOD 50 • 35  • 25 Pull ups   50 • 35  • 25 Push ups 800m • 600m • 400m Run 35  • 25  • 15 Pull ups 35 • 25  • 15 Push ups 800m • 600m • 400m Run  20  • 15  • 10 Pull ups 20  • 15  • 10 Push ups Cool Down  Wall Sits 2min • 1.5min  • 1min  Advanced • Intermediate • FoundationalScale to capabilities

16
Jun

All Smiles

By: 321go 2 Comments

Ha…. Seth looks so happy… he heard it was time for grace! Benchmark WODWednesday "Grace" 30 Clean and Jerks Men Prescribed weight: 135 lbs Women Prescribed weight: 95 lbs Cool Down TGU10–7–5 reps

15
Jun

Training at Crossfit Creek

By: 321go Leave a Comment

Nate is just starting on his max strict press.  Nate has been with us for a couple months but soon will be moving to Crossfit Troy because he is done with school for the summer.  That is the benefit of training with us.  All our affiliates are open to every athlete.   Tuesday WOD 10 […]

14
Jun

Open House Fundraiser Success

By: 321go 2 Comments

  Graham can't keep his eyes on his own paper (I mean monitor). Athletes from 3 Dayton and Troy area CrossFits came together to support and celebrate the opening of CrossFit Heights this Saturday. Also we raised funds in our effort to send to Brandon Massie, Graham Spagnola (and wife Kerri) to represent us expense […]

13
Jun

See You There Today!

By: 321go Leave a Comment

 

11
Jun

Big Kip

By: 321go Leave a Comment

Tim showed off his chest to bar pull ups on Thursday.  Everyone was impressed when he finished the whole WOD C2B.   Friday WOD Deadlift (1.5 x B/W) Kettle Bell Swings Weighted Push-ups 21 • 15 • 9  15 • 11 • 7 11 • 9 • 7 FIGHT GONE BAD DONE TODAY Explain Fight Gone Bad  (See your trainer about scaling) For those that will NOT be able to […]

9
Jun

Clock Whores

By: 321go 2 Comments

I found this on HyperFit USA a Crossfit in Detroit.  I think everyone should read it…. so I made it our post for the day! "We first started doing CrossFit back in late 2004 and affiliated in early 2005. The single greatest innovation the program advocated was the time clock. The clock measures what each […]

8
Jun

You get 2 pictures today!

By: 321go Leave a Comment

Yes they survived "The Bear" And Allison is back… But she still keeps her nick name of "Part time" Tuesday Sprint WOD Air Squats K2E (can substitute sit-ups) Ring Dips 100 • 75 • 50 Break up as desired. Cool Down  Run1,600 • 800 • 400 yards Advanced • Intermediate • FoundationalScale to capabilities