7
May
By: 321go Leave a Comment

 

We had a fun group on Saturday for the Community Workout. Thanks for coming and checking out CCF! Hope to see you around soon.

Olympic Weightlifting Class/Seminar

We will offer two groups.

The first group will be anyone of the 6 people who came to her seminar a couple of weeks ago. This will not be a seminar but will be a class. The cost will be $20 per class. And will start at 5:30

 

The second group will be everyone who missed holleys seminar. We feel that it is only fair and right to have you complete holleys seminar before you attend her class. This will be $75 each Thursday. You will be required to attend 2 (snatch seminar and clean/jerk seminar) ( two hours) before you are eligible for the regular class. This class will begin at 6:30.

 

In the future we hope to grow this class into morning and evening sessions and possibly Wednesday sessions. If you are interested in attending either the class or seminar please email me at mlyons@centervillecrossfit.com.

Tuesday WOD

High Bar Back Squat

1×10-70%

1×8-75%

1×6-80%

1×4-85%

1×3-90%

1×1-2-95%

Rest ~2mins Btw. Sets

 

Rest 10-15 minutes to get your legs back then

 

“Helen”

3 rounds

400m run

21 KB swings (53/35)

12 pull ups

 

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