CCF to the rescue!

By: 321go 2 Comments

The planet Krypton is doomed. Only one man, Jor-El, knows it, and rockets his infant son to refuge on a distant world called Earth. As Jor-El's son grows to manhood, he learns he possesses super-powers he must hide from the ordinary mortals around him. And so, he disguishes himself as Clark Kent, mild-mannered reporter.  Here at Centerville Crossfit we have our own super heros that bless us with their presence every day and some of us don't even know it…only with the camera on my phone was I able to discretely get a picture of a few of them. I am not allowed to reveal their secret identities but I can tell you the ladies known as the "D.M.T" (double mint twins) and the young man only known to us as "The Blur" are always in the gym kicking butt first and taking names later!!! 

Hey guys don't forget to check out the flyers posted all over the gym about the Nutrition Seminar coming up next weekend and fundraister wod coming up on Sept. 11th.  Be sure to sign up!!!

Wedesday WOD

Clean & Thruster use 1/2 BW

Run 200m 

3 HSPU Lunges (1+1=2) Paratroopers

10-9-8-7-6-5-4-3-2-1 reps

The only element that changes is the number of clean and thrusters.  You just run and do the HSPU inbetween.  ex Red does 10 Clean & Thrusters, runs, 3 HSPU…then 9 C&T.


Ring Dips 35 • 25 • 15

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities


  1. Correction: Nutrition gig on the 11/12th, Fundraisers on the 24/25th.

  2. What are “HSPU Lunge Paratroopers”?

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