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On Sunday, 20 of the CCF ladies came in for 2 hours of instruction and work on HSPUs, pull-ups, double unders, and snatches. Special thanks to Becky for providing such great instruction, and to all of the ladies for trying all of the movements/drills without hesitation. We hope that you will be able to take this knowledge and confidence and apply it to your workouts!

Our next community workout will be Saturday, September 8 at 10:00 am. Please email Meghan at meghan@centervillecrossfit.com to reserve your spot!

Monday WOD

4 sets:

3 TnG clean and jerk

10 box jumps

Run 200m

Rest 4 min between


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