CrossFit Centralia, Performance Based Fitness, Workout, Fitness Center, Centralia, Illinois - The Body Shoppe

618-545-0900

CrossFit Centralia

1138 West McCord Street

Centralia ,Il 62801

STAFF

Michael Wright
CrossFit Level 1 Trainer
ISSA Certified Personal Trainer
Bachelors Degree in Psychology
4 Year College Athlete

Parker Timmons
CrossFit Level 1 Trainer

Dylan Burmester
CrossFit Level 1Trainer

Traci Quick
CrossFit Level 1 Trainer

Chuck Lauder
Masters Degree in Rehab Science
Bachelors Degree in Exercise Science
Certified and Licensed Athletic Trainer
NASE Certified Speed Specialist
NASM Corrective Exercise Specialist
CrossFit Level 1 Trainer

WOD for Monday, August 17, 2015

WOD 1

20 Minute EMOM of Skill Transfer Exercises using PVC pipe
Minute 1 = Snatch Push Press
Minute 2 = Overhead Squat
Minute 3 = Heaving Snatch Balance
Minute 4 = Snatch Balance without a dip
Minute 5 = Snatch Balance with a dip

WOD 2

Quickness Chipper
8 Box Jump Overs (24/18) (18/12)
6 HR Burpees over the Bar
4 Deadlifts
2 Hang Cleans
1 Push Press
2 Hang Cleans
4 Deadlifts
6 HR Burpees over the Bar
8 Box Jump Overs
(115/95/75) (95/75/55)

WOD for Friday, August 14, 2015

WOD 1

15 minutes to establish a Heavy Clean and Jerk
*Heaviest Clean and Jerk with proper form

WOD 2

5 Rounds for Time of...
5 Squat Clean Thrusters (115/95/75) (95/75/45)
10 Burpee Pull Ups

WOD for Wednesday, August 12, 2015

WOD 1

Back Squat
1 X 10 @ 60%
1 X 10 @ 65%
1 X 8 @ 70%
1 X 8 @ 75%
1 X 6 @ 80%
1 X 6 @ 85%

WOD 2

3 Rounds
16 Bar Facing HR Burpees Over the Barbell
12 Deadlifts (225/185/135) (175/135/95)
400m Run

CrossFitCentralia CrossFit

Welcome to CrossFit Centralia.
First Class is always FREE!

HOURS

Monday – Thursday
5:00am, 6:00am,
8:00am, 12pm (Open Gym)
4:00pm, 6:00pm,
7:00pm Open Gym/ON-RAP (Beginners Class)

Friday
5:00am, 6:00am,
8:00am, 12pm (Open Gym)
4:00pm, 6:00pm

Saturday
9:00am (Partner Workout)

(See Daily Class Schedule)

What is CrossFit?
CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.
(Courtesy of CrossFit, Inc.)

CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Centralia

1138 West McCord Street

Centralia ,Il 62801

618-545-0900