By: 321go Leave a Comment

Big shout to Jamie for moving some big weight Thursday for 6×5.  Congratulations to everyone for stepping it up.

Friday Night Lights

Friday October 5th at 6:00 pm we will be having our “Friday Night Lights” workout for our current members. Everyone is welcome to join us for a workout designed to replicate the feel of the Games Open. Come enjoy the WOD and cheer on your fellow CrossFitters.


Free Community Workout

Our next free community workout is Saturday, October 6 at 10:00 am and is open to anyone who wants to learn more about Centerville CrossFit. As always, we welcome repeat visitors, and we recommend you RSVP as soon as possible, as our last 10 events have sold out. If you’re interested or have questions, please email Mitch at mlyons@centervillecrossfit.com

Friday WOD

5 sets (not for time):

Front squat – 3 tough reps; rest 20 sec – add a little each set

Kipping pull ups (or ring rows) – 6-10 unbroken reps; rest 1-2 min

AMRAP 10 minutes

10 OH lunges

15 dips


Speak Your Mind