Last Chance of 2011

By: 321go Leave a Comment

Community WOD

This Saturday, December 3 we will have our Community Workout at 10:00 am. This will be the only workout of the day, and you must bring a guest in order to participate. To reserve a spot, please email Meghan at meghan@centervillecrossfit.com

Friday WOD

Back Squat

8 x 3 – 60% of 1RM

*Rest 1 minute between sets


10 – 1 Arm KB Snatches L+R=2 M53/W35

10 K2E T2B

10 Push-Ups Hand Release

Amrap in…  12 Minutes


Shoulder Mobility



Speak Your Mind