8
Sep

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Free Community Workout

Free Community Workout: Centerville CrossFit will be hosting our Monthly FREE Community Workout this Saturday.  To reserve your spot please email Mitch at mlyons@centervillecrossfit.com

Time: 11:00am Saturday 9/10

Place: 923 Senate Dr. Centerville Ohio 45459

Email: Mitch at Mlyons@centervillecrossfit.com to reserve your spot

 

Boot Camp

Do you know someone who could benefit from CrossFit but is discouraged by the thought of heavy lifting? How about a serious runner who is stuck at their current pace? Whether they are beginning their weight loss journey, looking for a new PR, or are just becoming bored with the same exercise routine, our Boot Camps might be the answer to bringing CrossFit to the lives of your friends and family. Each class is an hour long and incorporates body weight movements, kettlebell and medicine ball work, and endurance training using the CF programming style (think “highly varied”) our current clients all know and love. Don’t think this is an “easy” version of CrossFit; just like our regular WODs, our Boot Camp programming is designed to leave participants of all ability levels feeling that familiar CF beatdown.
Bring any potential Boot Campers to this Saturday’s Community WOD at 11:00. In addition to introducing your friends and family to a new, healthy way of life, there is an added bonus for all of our current clients. If you get 2 friends to enroll in Boot Camp autodraft by the end of September, your October fees will be waived. For questions about Boot Camp, please email Meghan at meghanphilpot77@yahoo.com
FGB6
On Saturday, September 17, CCF will be participating in FGB6. Many of us have done this workout in the past, but this year we are striving to make it an all day event to come together as a community and raise money for an amazing cause. If you have any doubts about whether or not to participate, please read this message.
We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up at the gym for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011. Make sure to sign up for the Centerville CrossFit team
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Thursday WOD

Deadlift

1×5 @ 75% 1 RM

1×3 @ 85% 1 RM

1x Max Reps @ 95% 1 RM

Then…

One minute on… One minute off for 10 minutes

30 KB Swings 70/53

*You have 1 minute to get all 30 reps, if you do NOT get all 30 reps count that set as a penalty.  After the workout do 1000m row or 35 burpees for every penalty.

mWOD

Hamstring PNF

Scale to capabilities

 

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