11
Jul
By: 321go Leave a Comment

Tri State Throwdown Standards

Elite– Deadlift 315 – 225 or reps
Muscle ups
Handstand walking is highly recommended
5k run

Scaled– Dead lift 185-135
Pull ups- (5-10 reps)
2 Mile Run
**if more scaling is needed we will gladly do it!

Masters– Deadlift 205- 145
Pull upss (5-10 reps)
2 Mile Run

Teams– Deadlift 225-185
Muscle ups 1 person

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.

Thursday WOD

AMRAP 20 minutes

Partner 1

400m run

Partner 2

Max pull ups in the time it takes partner 1 to run

Switch

***score = # pull ups

 

Speak Your Mind

*