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Nov

Monday 11/4

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Over the weekend Centerville CrossFit held an olympic lifting seminar with weightlifting legend Donny Shankle and Olympian Holley Mangold!  We couldn’t be more honored to have these two at our gym.   Thank you to all of our participants.

 

Guest Days

Centerville CrossFit will be hosting guest days November 5-7th.

What are Guest Days?

Guest Days are a time when anyone can come in and try 1 free class. We will only be taking 5 people each class.

Tuesday 6am, Noon, 4:30pm, 5:30pm, 6:30pm

Wednesday 5am, 6am, 9:30am, Noon, 4:30pm, 5:30pm, 6:30pm

Thursday: 6am, Noon, 4:30pm, 5:30pm & 6:30pm

Steps to Sign up for Guest Days

1. Pick a Class

2. Email admin@centervillecrossfit.com to reserve your spot. 1st come 1st serve.

3. Show up about 10-15 min early to fill out paper work.

Monday 11/4

Every 4 min for 4 rounds:

A1. Back squat @30X1 3-4 reps

A2. DB torso row @21X0 5-7 reps

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10 min @90% effort:

9 no push up burpee box jumps 20″/16″

15 kb swings 1.5pd/1pd

100m shuttle run

+

p1-p5

p1 – sled drag sprint 20 sec max effort

p2-p5 – rests

rotate thru 5 times

 

 

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