31
Oct

Friday 11/1

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Friday Night Lights!

This Friday (November 1st)  is our Friday Night Lights workout at 6:00 pm. We will have no 4:30 class that day, but all other classes will run on a normal schedule. FNL is open to everyone from any class, and we welcome you to join us in participating in a surprise WOD whose format will mimic that of the CrossFit Games Open.

Donny Shankle and Holley Mangold Weightlifting Seminar

This Saturday Centerville CrossFit will be hosting a 4 hour Weightlifting Seminar.  These two are some of the nations best Olympic Weightlifters.

This seminar will start at 12 (noon) and end at 4pm.

The seminar will cost $100 (cash only).

Email admin@centervillecrossfit.com to reserve your spot.

Friday 11/1

Every 4 min for 4 rounds:

A1. Squat clean thruster 3 reps

A2. Wtd chin up @21X0 3-4 reps

B.  “DT”

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

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