Guest Days
Due to the USAW Cert and the “Tri State Throwdown”, Centerville CrossFit will not be hosting a Community Workout Saturday. This month we will be hosting guest days. The guest days will be Aug 7-9th.
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.
Wednesday WOD
A. Wtd Pullup (record bwt) – build to a max in 10min – if can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar
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5 rounds for time:
7 HSPU
14 pistols
21 double unders
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In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010