1. Programing week of 3-5-2018

    Monday: Death by pull ups, then death by hand release push ups. minute 1 do 1 rep. Minute 2 do 2 reps. Tuesday: Deadlift or Back squat 5-3-3-1-1-1 opposite of your choice last week. Finish with 7 min of burpees Wednesday: 4 Rounds for time: 5 Chest to bar pull ups 20 Russian twists 35/25/15 1 lap lu…Read More

  2. Programming Week of 2-26-2018

    Monday: Deadlift or Back squat 5-3-3-1-1-1 Tuesday: 7 min AMRAP: 7 Double kettle swings 16/12, 7 Box Jumps Rest 3 min 7 min AMRAP: 7 WBS 20/14, 7 Burpees Wednesday: Fight Gone Bad formate for: Strict Pull ups, Push ups, Sit ups, Gobblet Squats and Row for Cal Thursday: EMOTM 30 Min: Clean and DU. Ev…Read More

  3. Week of 2-19-18

    Monday: 6 Rounds for reps of: Row 30 sec, rest 15 sec, Ring Dip 30 sec, rest 15 sec, WBS 20/14 30 sec, rest 15 sec. Tuesday: 7×1 Weighted Pull ups then 80% for reps 7×1 Shoulder press then 80% for reps Wednesday: 20 min EMOTM: 10 lunges, 4 toes to bar Thursday: 5 RFT: 12 Thrusters 95/65, Run 400m …Read More

  4. Programming Week of 2-12-18

    The CrossFit Open starts in 11 days! This week is a model of how the following 5 weeks of the open will go. Each week will be geared for testing on Saturday mornings. The formate below is just shifted one day back. To explain this, if you look at Thursday its a skills and drills day, during the open…Read More

  5. Week of 2-5-18

    Monday: 17.1 with kettlebells 16/12 10-20-30-40-50 kettlebell snatch 15 burpee over box between each set of snatches Tuesday: Freestyle 100. For time 100 Pull ups, Push ups, Sit ups and Air squats done in any order or pattern. Wednesday: Grace Thursday: Front Squat 8×3 to a 3 rep max Warm down 3 ro…Read More

  6. Programming week of 1/19/2018

    Monday: Partner WOD: 3-6-9-12-15-18-21 Kettlebell Swings 24/16 Burpee Box Jumps Tuesday: 8×3 back squat at 80% 1RM Annie: 50-40-30-20-10 Double Unders Sit ups Wednesday: Skill work Kipping 10 rounds for time: Knees to Elbow Toes to bar Pull up Chest to bar pull up muscle up Push up Thursday: Snatch…Read More

  7. Workouts Week of 1-15-2018

    We are continuing our work on basic fundamental movements and conditioning for the CrossFit Open. Our skill work is designed to help you get past the weed-out movements that we think could come up in a workout. For example look at the toes to bar, muscle ups and Hand Stand Push Ups. Monday: 12 Min A…Read More

  8. Programming Week of 1/8/2018

    Continuing our prep for the CrossFit Open and refining basic movements, this week we are layering diet and nutrition habits with the kick off of our “Living Life Better” challenge. As of this writing we have 40% of the gym participating. Tomorrow we will post the kick off video. Monday: Living L…Read More

  9. Programming Week Starting Jan 1

    As we start the new year, as a coaching staff we have our eyes looking toward getting athletes ready for the 2018 CrossFit Open. Though not everyone will be doing the Open, we do urge you to consider it though, training for it is perfectly inline with our continuing goal of general physical fitness.…Read More

  10. Making the most of your time at Centripetal CrossFit.

    Trust us. We understand busy schedules. In fact, many of the members we have here at Centripetal CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make yo…Read More