7
Sep
By: 321go Leave a Comment
CrossFitter and Centerville CrossFitter Will Johnson starting for the Pittsburgh Steelers this year.  Congratulations again from all of us at CCF.
Reminders and Updates
  • This Friday (September 7th) will be our monthly Friday Night Lights at 6pm; all other evening classes will be canceled.  Everyone member is welcome at FNL and we encourage everyone to attend!
  • Please make sure you fill out your new contract and payment infomation papers by the end of the week.
  • Our next Community Workout will be held this coming Saturday, September 8th at 10:00 am.  This is the time for newcomers to come try a free CrossFit workout and learn more about what Centerville CrossFit has to offer. Please email Meghan at meghan@centervillecrossfit.com to reserve  your spot.

Friday WOD

Pull up skill work
3 sets of negatives – 3 seconds to lower, 5 reps/set; rest 2 min between
***if negatives are easy, add weight

AMRAP 10 minutes
10 DL
5 push press
10 lunges (bar on back)
5 push press (you can count the first press from your back to the front rack as 1)
***immediately after the 10 mins – plank hold for max seconds

 

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