She's Back

By: 321go 2 Comments

After a several month hiatus April is back into it!  I couldn't be more proud of how hard she has been working. Keep up the good work! 

Race-243 November 13, 2010 Centerville Crossfit 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! 

Wednesday WOD

Burpee Tuck Jumps (do a burpee, instead of jump with overhead clap… jump and bring your knees to your chest)

Ring Dips

Banded Situps

21-15-9 • 15-11-9 • 11-9-7

PNF Hanstring Stretch Shoulder Mobility 

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities




  1. Does anyone know how i can get in touch with that hot crossfit chic?!

  2. Eben, you and April are such good role models for Ebeny and you have done a great job raising your daughter.

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