Super Star

By: 321go 5 Comments

Gretchen is a Crossfit "Super Star"!! 3-2-1…JAZZ HANDS!!!!


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! 

Monday WOD

Skill:  Power Snatch  + OHS + Snatch Balance 3-3-3, 10 min. time limit.


10 Dumbbell Complex  (1-Arm Snatch, 1-Arm OHS, 1-Arm DB OH Lunge (L+R=1) one rep, then switch hands).

400m Run or Row

1  rounds

Shoulder & Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities


  1. Are those jazz hands or spirit fingers?

  2. Eben.. Is there a difference? Please elaborate.

  3. Yes spirit fingers wiggle and jazz hands well i don’t know what jazz hands are

  4. Looking good Gretchen 🙂

  5. Spirit fingers-fingers wiggle while hands wave. Typically used by cheerleaders.
    Jazz hands-hands wave only. Typically used by show choirs, and musical chorus dancers.
    Now if only I could reclaim the brain cells dedicated to this kind of information…

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