Friends and family fun time

By: 321go Leave a Comment

We are all about having fun here at Centerville Crossfit and what other way to have fun than doing a wallsit after a wod and passing a 20 lbs med ball back and forth with your friends and family?!  Keep up the good work team!!

Matt's Grey Matter WOD: Does your Health assessment include a BMI (Body Mass Index)? Well that number doesn't say much for overall health and body composition. Many of us have known this for a while now (ex – USAF PT BMI standards place me at borderline obese – MattS). Here is what you should know, Quick, Do You Know Your BMI? Link to NYT's 

Thursday WOD

Strict Pull ups 25 20  15

Thrusters 50 40  30 

Run 1mi • 1200m  800m

DB Push Press 50 40  30

Floor Wipers (1+1=1) 25 20  15 (same baras thrusters)

Stretch & Foam Roll

20 Hang Squat Cleans *work on speed pulling under the bar Use floor anchors

Competitor Advanced Intermediate  Foundational

Scale to capabilities

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