8
Jul
By: 321go Leave a Comment

“Sharing the love of mobility for the Olympic lifts.. You need to be able to get into position to use them!” – Drew Dillon

Big thank you to Columbus Weightlifting for hosting “Mobility for Weightlifting” on Sunday evening.

 

Programing Note-We’re nearing the end of the current cycle, so we’re going to be finding some new (hopefully bigger) 1RMs these next 2 weeks. This week is clean and snatch – come ready to move some heavy weight fast!

Next week we’ll retest our squat numbers and will be decreasing the squat volume in our workouts this week and next to account for this…so if you feel a little like something is missing these next few days get ready to go big next week!

Guest Days

Due to the holiday weekend Centerville CrossFit will not be hosting a Community Workout Saturday.  This month we will be hosting guest days.  The guest days will be July 10th-12th.

What are Guest Days?

Guest Days are a time when anyone can come in and try 1 free class. We will only be taking 5 people each class.

Wednesday: 5am

Wednesday, & Friday : 6am, 9:30am, Noon, 4:30pm, 5:30pm, 6:30pm

Thursday: 6am, Noon, 4:30pm, 5:30pm & 6:30pm

Steps to Sign up for Guest Days

1. Pick a Class

2. Email admin@centervillecrossfit.com to reserve your spot. 1st come 1st serve.

3. Show up about 10-15 min early to fill out paper work.

Monday WOD

Clean – 1RM
3 rounds
400m run
50 sit ups

 

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