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2
Jul

Wednesday 7/2

By: 321go Leave a Comment

2 Week Free Trial

Centerville CrossFit will be hosting our Two Week Free Trail starting July 8th.   This class will take place on Tuesday’s and Thursday’s at 6:30pm.  What a better time to try CrossFit!  Email admin@centervillecrossfit.com to reserve your spot! (spots are limited)

Wednesday 7/2
Every min for 12 min:
A. Hang squat clean + thrusterx2
+
Every 4 min for 5 rounds:
B1. Front squat @21X1; 3-5 reps
B2. db external rotation @3010; 6-8 reps
+
row 3000m Z1

26
Jun

Thursday 6/26

By: 321go Leave a Comment

2 Week Free Trial

Centerville CrossFit will be hosting our Two Week Free Trail starting July 8th.   This class will take place on Tuesday’s and Thursday’s at 6:30pm.  What a better time to try CrossFit!  Email admin@centervillecrossfit.com to reserve your spot! (spots are limited)

Thursday 6/26

Every 4 min for 6 rounds:

A1. Clean grip deadlift @21X0; 3-4 reps

A2. amrap strict hspu

+

4 sets for avg pace:

10 kb clean and jerk

200m run

rest 2 min

+

p1-p6

p1 – row 20 sec hard

p2-p6 all row 5 sets each

(rest time as if there were 6 going, no matter group size)

 

13
Jun

Friday 6/13

By: 321go Leave a Comment

 

A Day in the Life of Regionals-

Where: CCF

When: June 14 8:30-??

Divisions:

Men’s- Rx/Scaled

Women’s- Rx/Scaled

We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate!

We don’t want to leave anyone out.

How much/why?: $20

We will be grilling out following the completion of the last WOD.

BYOB

The gym is growing and there are a lot if new faces so let’s take a day, get to know each other while doing some great WODs, and get better together! See Heather at the front desk, get signed up and let’s party!!!!

Friday 6/13

Every min for 8 min:

A1. Power clean 3 TnG reps

A2. 5 burpees AFAP

+

5 sets:

row 250m hard

rest 2:30-4:30

+

FLR on rings – accumulate 5 min

 

12
Jun

Thursday 6/12

By: 321go Leave a Comment

 

– A Day in the Life of Regionals-

Where: CCF

When: June 14 8:30-??

Divisions:

Men’s- Rx/Scaled

Women’s- Rx/Scaled

We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate!

We don’t want to leave anyone out.

How much/why?: $20

We will be grilling out following the completion of the last WOD.

BYOB

The gym is growing and there are a lot if new faces so let’s take a day, get to know each other while doing some great WODs, and get better together! See Heather at the front desk, get signed up and let’s party!!!!

Thursday 6/12

Every min for 12 min:

A. Squat clean 1 rep + 1 strict chin up

+

Every 3 min for 5 rounds:

B1. Front squat @31X1; 2-3 reps

B2. db powell raise @3010; 4-6 reps

+

For time:

400m run

20 burpees

200m run

20 back extensions

400m run

20 sit-ups

 

11
Jun

Wednesday 6/11

By: 321go Leave a Comment

 

– A Day in the Life of Regionals-

Where: CCF

When: June 14 8:30-??

Divisions:

Men’s- Rx/Scaled

Women’s- Rx/Scaled

We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate!

We don’t want to leave anyone out.

How much/why?: $20

We will be grilling out following the completion of the last WOD.

BYOB

The gym is growing and there are a lot if new faces so let’s take a day, get to know each other while doing some great WODs, and get better together! See Heather at the front desk, get signed up and let’s party!!!!

Wednesday 6/11

EMOM for 12 min

odd – 6 RDL moderate

even – 2-5 strict hspu

+

EMOM for 12 min

odd – 8 kb swings heavy

even – 4-8 strict dips

+

For time:

1000m row

 

 

10
Jun

Tuesday 6/10

By: 321go Leave a Comment

Over the weekend Willy and Tony competed in the Weightlifting State Championships.  Tony took home 2nd place and Willy took home 3rd (also winning the novice division). Both of these guys are long time members of CCF and and have decided to concentrate on Weightlifting full time. They train out of CCF and also with our friends at Dayton Strength and Conditioning.  We couldn’t be more proud of these guys and their hard work!

 

Tuesday 6/10

Every 5 min for 5 rounds:

A1. Back squat @30X0; 5-8 reps

A2. db torso row @31X0; 5-8 reps

+

15 min @80%

10 walking lunges

10 hr pushups

10 box jump step-downs

10 arch body rocks

10 hollow rocks

 

9
Jun

Monday 6/9

By: 321go Leave a Comment

2 Week Free Trial

We are happy to announce that we are brining back our 2 week FREE trial class! This class will start June 10th at 6:30 pm and run Tuesday and Thursday (only at 6:30 pm) for 2 weeks! What better time than now to try CrossFit! Email admin@centervillecrossfit.com to get signed up!

Monday 6/9

Every 4 min for 6 rounds:

A1. Clean grip deadlift @21X0; 4-6 reps

A2. db push press; 12 reps tough

+

4 sets for avg pace:

8 russian kb swings

100m run

300m row

rest 2 min

+

p1-p8

p1 – row 20 sec max effort

p2-p8 all row 5 sets each

(rest time as if there were 10 going, no matter group size)

 

6
Jun

Friday 6/6

By: 321go Leave a Comment

2 Week Free Trial

We are happy to announce that we are brining back our 2 week FREE trial class! This class will start June 10th at 6:30 pm and run Tuesday and Thursday (only at 6:30 pm) for 2 weeks! What better time than now to try CrossFit! Email admin@centervillecrossfit.com to get signed up!

 

Friday 6/6

Every min for 10 min:

A. Squat clean 1-2 reps

+

Every 3 min for 5 rounds:

B1. Front squat @31X1; 3-4 reps

B2. db powell raise @3010; 4-6 reps

+

For time:

10,9,8,7,6,5,4,3,2,1

strict chin ups

goblet squats

 

5
Jun

Thursday 6/5

By: 321go Leave a Comment

2 Week Free Trial

We are happy to announce that we are brining back our 2 week FREE trial class! This class will start June 10th at 6:30 pm and run Tuesday and Thursday (only at 6:30 pm) for 2 weeks! What better time than now to try CrossFit! Email admin@centervillecrossfit.com to get signed up!

Thursday 6/5

Every 4 min for 5 rounds:

A1. Clean grip deadlift @21X0; 5-8 reps

A2. 4 wall walks

+

3 rounds @80% effort:

run 400m

45 sec hollow hold

30 arch body rocks (supermans)

 

4
Jun

Wednesday 6/4

By: 321go Leave a Comment

#tanktoptuesday these guys are missing their buddies Todd and Kody.

2 Week Free Trial

We are happy to announce that we are brining back our 2 week FREE trial class! This class will start June 10th at 6:30 pm and run Tuesday and Thursday (only at 6:30 pm) for 2 weeks! What better time than now to try CrossFit! Email admin@centervillecrossfit.com to get signed up!

Wednesday 6/4

Every min for 12 min:

A. Hang squat snatch from mid thigh + snatch balance + OHS

+

Every 4 min for 5 rounds:

B1. db walking lunges 10 steps

B2. db elbowing row @3110; 7-10 reps

+

5 sets:

6 burpees AFAP

row 200m hard

rest 2-4 min