Goodbye and FGB requirements

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Tuesday was Isaacc’s last day in the gym. He will be going back to NC.  All of us at Centerville CrossFit will miss him.


The ONLY workout this Saturday will be at 10am and will be FGB6. To participate you MUST do all of the following below.

We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Wednesday WOD

With a continuously running clock do Front Squats on the odd min. and pull ups on the even min.  So…

1 Front Squat min. 1

2 Pull ups min. 2

3 Front Squats min. 3

4 Pull ups min. 4 etc..

*Record your last completed minute.


Shoulder Mobility

Scale to capabilities


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