1
Jun

Thursday

By: Stewie Leave a Comment

A) Front Squat: 5, 5, 3, 3, 1, 1 B) 3 Rounds For Time: work/rest with a partner 200 m Run 400 m Run 600 m Run

31
May

Wednesday

By: Stewie Leave a Comment

“Fran” For Time: 21 – 15 – 9 Thrusters (95/65) Pull Ups

30
May

Tuesday

By: Stewie Leave a Comment

3 Rounds For Time: 500m Row 12 Deadlifts (body weight) 21 Box Jumps (20″)

29
May

Monday: Memorial Day

By: Stewie Leave a Comment

For Memorial Day we will be doing MURPH! We will hold only two class times:  9am & 10am.  Centerville CrossFit has done this for the past 9 years and we hope that you will join us! We will be honoring all of the fallen military members with this hard workout. “Murph”: 1 Mile Run 100 […]

27
May

Saturday

By: Stewie Leave a Comment

5 Rounds For Time: 400 m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

26
May

Friday

By: Stewie Leave a Comment

For Time: 100/80 cal Row 50 Power Snatches (75/55) 25 Burpee over the bar

25
May

Thursday

By: Stewie Leave a Comment

20 Min AMRAP: 200m Run 14 Kettlebell Deadlifts (70/53) 2 Rope Climbs

24
May

Wednesday

By: Stewie Leave a Comment

A) Heavy Set of 3: Overhead Squat then B) 12 Min EMOM: 1: 12 Kb Front Rack Lunges (35/20) 2: 12 Deficit Push Ups 3: 12 Db Box Step Ups (45/30#) 4: 40 sec. Plank Hold

23
May

Tuesday

By: Stewie Leave a Comment

3 Rounds For Time: 400m Run 21 Kettlebell Swings (53/35) 12 Pull Ups

22
May

Monday

By: Stewie Leave a Comment

3 Rounds For Time: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-Unders