Quality time

By: 321go 1 Comment

Ross and Mike spend some quality time together during our mobility stretches. What do you think they are talking about?? Feel free to share in the comment section.  On a side note I know we are having an Indian summer this week but make sure you come dressed for the weather in the near future!! I suggest layers.


November 13, 2010 Centerville Crossfit and CrossFit Troy will be participating in the "Girls on the Run 5k".  Click on the link to Pre-Register.   Hopefully you can all attend! We'd love to have a huge group of CCF'ers! 

Tuesday WOD

6 Deadlifts M 315/ W 185

3 rounds of  "Cindy"

(1 round of Cindy = 5, pull ups, 10 push ups, 15 squats)

 AMRAP in… 15 minutes

PNF Hanstring Stretch  

Competitor Advanced • Intermediate • Foundational

Scale to capabilities


  1. Thanks Shannon!Just goes to show you learn something new everyday. Hey Mitch did you get the break down on Jazz hands and spirit fingers?

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