30
Nov
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Friday Night Lights

Tonight at 6:00 pm we will be having our “Friday Night Lights” workout for our current members. Everyone is welcome to join us for a workout designed to replicate the feel of the Games Open. Come enjoy the WOD and cheer on your fellow CrossFitters. THERE WILL BE NO OTHER EVENING CLASSES

 

Christmas Party!

Friday December 14th at 6pm will be our annual Christmas Party! We will be having dinner followed by a “white elephant” gift exchange with a $10 maximum. Please mark your calendars.

 

Free Community Workout

Our next free community workout is Saturday, December 1 at 10:00 am and is open to anyone who wants to learn more about Centerville CrossFit. As always, we welcome repeat visitors, and we recommend you RSVP as soon as possible, as our last 12 events have sold out. If you’re interested or have questions, please email Mitch at mlyons@centervillecrossfit.com

 

Friday WOD

5 Rounds:

1 Push Jerk + 1 Split Jerk

10 Dips/5MU/5MU Transitions + 2 Dips at the Top

Rest 1-2mins btw. Rounds

 

5 Rounds:

30 Sec. DB Hang Power Clean + Push Press

Rest 30 sec.

30 Sec. Weighted Pull-up

Rest 30 sec.

30 Sec. Burpees

Rest 30 sec.


 

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