6
Jan

Monday 1/6

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World Wide WOD Gym Resolutions 2014 – January 11th

Second annual event held at Centerville CrossFit

Jan 11th

Cost: $65

Divisions: Rx, Scaled, Beginner, MasterRx30, MasterRx40, MasterRx50, MasterSc30, MasterSc40, MasterSc50

Register Today

World Wide WOD : Gym Resolution is an annual event held in gyms/boxes all over the World!  It will be held at the beginning of the new year, just in time to test and make New Year Resolutions.  Then the following year you can compete again and see your progress.  These wods will be bench mark workouts that will be used each year.  What better way to start off the year.

Guest Days

Centerville CrossFit will be hosting guest days January 7-9th.

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.

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 1/6

Every 90 sec for 4 rounds:

A. Segmented snatch grip deadlift 2-3 reps

+

Every min for 6 rounds:

B. Snatch pull + power snatch

+

3 sets:

500m row

20 hr pushups

50m Farmer’s Walk tough/hand

rest 3 min

 

 

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