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Valerie joined Centerville CrossFit in May, and in only 4 months has completely changed her life. Not only has she lost weight and inches, this past weekend she completed the Air Force Half Marathon in 2 hours, 43 minutes, surpassing her goal of 3 hours. Her half-marathon training began after joining CCF, after mentioning to Mitch that it was something she wanted to do. Mitch assured her we would get her ready, and Valerie says, “Without CF there was no way I would have been able to run the race.  It has not only given me the endurance but the mental ability to push through those tough times when my body wants to quit.” 

Valerie says she is hooked on racing and plans to continue competing in 5ks, 10ks, and another half. She would like everyone to know, “Anyone can finish a race, whether it be 1 mile, 3, or 13.1  All it takes is a little dedication and some hard work.  Thank you CCF for reminding me of this :)”

Read more about Valerie and our other success stories here, and then let us know how we can help you reach your goals!

Community Workout

Centerville CrossFit’s next FREE community workout will be October 1 at 10am.  This is a new time for the Community Workout.  Now is a great time to come try a FREE CrossFit workout! If you plan to attend please email Mitch at mlyons@centervillecrossfit.com to reserve your spot.

*Current Clients- There will only be the Community Workout on October 1st.  So if you plan to workout that Saturday you must bring a Friend!

Friday WOD

Push Press @ 12X2, 3-4 Rpes x3.  Rest 2 minutes between sets


“Pulling Work”

Pick something challenging.  Either Strict Pull ups, Horizontal Ring Rows, or heavy Bent Over Rows and work on them.


Shoulder Mobility

Scale to capabilities


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