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30
Dec

Mascot

By: 321go 2 Comments

Masthead

Begins January 4th.

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. More information

HOLIDAY HOURS

New Years Eve, Thurs, Dec 31

noon class only!

NO class New Years Day, Friday, Jan 1

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For those of you that haven’t been in the gym these past couple of days you have missed our newest member! We now have a mascot! Her name is Ava, so if you see her or hear her don’t be alarmed!  And when she gets bigger she will be doing her own WODs.  A sled pull is going to be in her future!

Thursday WOD “Elizabeth”

Full Cleans 135/95

Ring Dips

21-15-9 • 15-11-7 • 11-9-7 

Record time

Cool Down

Dead lifts 1.5 B/W • B/W • .75 B/W • .5 B/W

25 reps (break up as needed)

Mutant  Advanced  Intermediate  Foundational

29
Dec

Tabata this

By: 321go Leave a Comment

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Masthead

Begins January 4th.

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 out 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 .More information here! 

NEW YEARS HOURS: 

THURSDAY THERE WILL ONLY BE ONE CLASS AT NOON!

FRIDAY THERE WILL BE NO CLASS!

Wednesday “tabata this” WOD

Pull-ups

Leg Raises (Shoulders blades flat w/ab mat, lift legs straight to vertical, lower to ground, repeat)

Wall Ball Shots

20 seconds on/10 seconds rest

8 • 6 • 4 rounds of each

Record total of lowest round for each element


Cool Down

Partner Row (Medium high pace)

Alternate 500m for 4 • 3 • 2 rounds each

Mutant  Advanced  Intermediate  Foundational

Scale to capabilities

28
Dec

ON RAMP

By: 321go Leave a Comment

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Masthead

Begins January 4th.

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 out 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 .More information here!

 Tuesday WOD

5 (Heavy)Thrusters 135/95

15 KB Swings

35 Squats 

 3  2  1  Rounds


Cool Down

Weighted Push-Ups 40  30  20 reps

Mutant  Advanced  Intermediate  Foundational

Scale to capabilities

28
Dec

Getting Started

By: 321go

Elements

To get started in the CrossFit Program you must complete Elements. At Centerville CrossFit, we not only want to make sure that you get the safest, most effective workout, but that you’re part of the Centerville CrossFit’s Community before you start your first group class.  Coached by a Centerville CrossFit coach, and delivered in small group sessions, CrossFit Elements is designed to get you to your first class with the knowledge you need to be successful.

How can you sign up?
To sign up for Elements click here

27
Dec

Good times

By: 321go 1 Comment

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The day after Christmas my family wanted to do a WOD at the new Creek Building.  We had quite a crowd.  

Monday WOD

Jump 150 or  50 DU (Do only once at beginning of WOD)

+++

30 Med Ball Sit-ups

20 Ring Dips

10 Over Head Squat  115/75

+++

Jump 150 or 50 DU (Do only once at the end of WOD)

3  2  1  Rounds

Cool Down

Strict Pull-Ups 3  2  reps

Advanced  Intermediate  Foundational

Scale to capabilities 

23
Dec

christmas eve!

By: 321go Leave a Comment

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The only class to day will be at NOON!!!!!!!!!!!! There will be no class Friday!

Thursday WOD

10 Dive Bomber Push ups 
Box Line
20 Buprees
Box Line

30 Pull ups
Box Line
40 Hollow Rocks
Box Line
3  2  1  Rounds

Box Line= A row of boxes set up so people jump up on one and then jump down, then repeat for the whole line of boxes.

Cool Down

Go home and spend time with your family

Advanced  Intermediate  Foundational

Scale to capabilities 

22
Dec
By: 321go 2 Comments

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Getting in and out of the band can be hard… Its a good thing Kevin doesn’t need one anymore!

Holiday Hours

There will only be one class thursday. It will be at noon!

There will be no classes Friday

Wednesday WOD

Choppers
K2E
Jump Squats (weighted DB- M 35 W 20)

21-15-11-9

15-11-9-7

11-9-7-5  

Cool Down

Run

1 mile  3/4 mile  • 1/2 mile  

Or TGU

20  15  • 10 

Advanced  Intermediate  Foundational

Scale to capabilities 
 

http://centervillecrossfit.com/crossfit-from-boundless-television-on-vimeo-getting-in-and-out-of-the-band-can-be-hard-its-a-good-thing-kevin-doesnt-need/

21
Dec

Santa's Little Helper

By: 321go 1 Comment

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Craig”s shirt says “Santa’s little helper…” enough said

Holiday Hours:

Thursday there will only be 1 WOD at noon!

No Classes on Christmas

Tuesday WOD

50 Push ups 
50 Situps
50 Double Unders 

3  2  1  Rounds

Cool Down

Wall Sit

2  1.5  •  

Advanced  Intermediate  Foundational

Scale to capabilities 

20
Dec

Ugly group

By: 321go 2 Comments

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The 4:30 class had a fun time with the Ugly sweater chipper.

Holiday times

there will only be one class Thursday Christmas eve at noon! We will be closed for Christmas

Monday WOD

5 OHS
5 Back Squats
5 Rack Thrusters (do a thruster with the bar on your back)
5 Push Press
5 Push Jerks
5 Burpees

1/2 Bodyweight.  Use the same weight and same bar for all. 

4  3  2  Rounds

Cool Down

Pull ups

50  40  30

Advanced  Intermediate  Foundational

Scale to capabilities 

17
Dec

UGLY sweater WOD

By: 321go 1 Comment

Here is David making sweat angels.  He was just certified last week and is coaching at the WPAFB.  But also going to be helping around at his home, Crossfit Creek.  

DON’T FORGET YOUR UGLY SWEATER FOR TODAY’S WOD! IT IS A MUST!!!!!!!!!!!!!!!!!!! 

Friday WOD

This chipper is an adapted version of the final WOD at the 2009 National CrossFit Games. Something extra special as we get ready for the Holidays.

15 Full Cleans
30 TTB
30 25 20 Box Jumps
15 Hand Stand Push ups
30 Push Presses
30 Double Unders
15 Thrusters
30 Pull ups
30 20 10 Burpees
100 75 50 Lunges
 
Use the same weight and same bar for all. 

Cool Down

Stretch

Advanced  Intermediate  Foundational

Scale to capabilities