By: 321go Leave a Comment


Marcia has been doing an amazing job in her Tuesday and Thursday class.  Her dedication has been paying off.  

4th of July Workout: The only class Monday July 4th will be 10:00am.  

Community WorkoutJuly 9th 11:00am.  We have pushed it back a week due to the Holiday Weekend. Community workouts are open to everyone and a great way to find out what CrossFit is all about!  If you are a current client, be sure to bring a friend with you to the workout.

How to sign up: Email Mitch at mlyons@centervillecrossfit.com  If you are a current client include your friend's name & email address



Friday WOD

Strict Press 5 reps @ 55% 1 RM, 5 reps @ 65% 1 RM, Max reps @ 75% 1 RM


4 Deadlift High Pulls

6 Clapping Push ups

8 Seated DB Cleans *see above video

AMRAP 10 minutes


Hip & Shoulder Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

Speak Your Mind