28
Oct

Monday 10/28

By: 321go Leave a Comment

This was a busy weekend for the athletes of Centerville CrossFit.  We had several teams compete in “WODtoberfest” at Buckeye CrossFit and also a weightlifting competitor in the “Strongest Unicorn” at Endeavor CrossFit .  Congratulations to all of the competitors!

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.

Monday 10/28

Every 4 min for 4 rounds:

A1. Back squat @30X1 4-5 reps

A2. DB external rotation @3010 6-8 reps

+

10 min AMRAP

400m run

20 toes to bar

25 air squats

+

p1-p5

p1 – AD sprint 20 sec max effort

p2-p5 – rests

rotate thru 4 times

 

 

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