12
Apr

Support the Centerville CrossFit Team at Regionals

By: 321go Leave a Comment

Tickets to the 2013 Regional events go on sale today! The Central East Regional will be held at the Ohio Expo Center in Columbus on June 7th, 8th, and 9th. The cost is $15/day or $40 for the entire three day competition. We want a huge crowd there supporting our team, so buy your tickets early; Central East has a ton of big name CrossFit athletes and this event could potentially sell out. There will be a link directly on the Games site to purchase tickets. For more info click on the following: http://games.crossfit.com/article/get-your-tickets-regionals-friday

 

***Special edition 2013 Regionals CCF tshirts will be available for purchase for everyone planning to head up to Columbus to show their support. We are planning the design now and are hoping to have a pre-order up by the beginning of May.***

Olympic Lifting Seminar!

Centerville CrossFit we will be hosting an Olympic Lifting Clinic taught by Holley Mangold! Holley is one of the nations best lifters and we are honored to have her share her wisdom.

Details:

Date: Saturday April 13th

Time : 11:00am to 3:00pm

Cost: $200

*** We will be limiting this to 30 participants.

To register please email: admin@centervillecrossfit.com

 

Friday WOD

Strict press @10X2; 6-8 reps x3; rest 2 min

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Running Clock Pull-ups

1rep1st min, 2reps 2nd min, -3reps 3rd min…

*scale this appropriately – you should be able to do a minimum of 10-12 reps unbroken of whatever scaled movement you choose

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DB external rotation SEE VIDEO @30X1; 6-8 reps/arm x3

 

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