24
Apr

Ten Reasons Why Runners Should Include Weight Training

By: 321go Leave a Comment

“If you like to run and have been struggling to increase your mile pace or need a boost in short sprint speed for the final kick, strength training is the answer. Athletes in endurance sports such as swimming, cycling, rowing, or skiing cross-country will also benefit from strength training.” read the ten reasons here. By Charles Poliquin

Free Community Workout

Our next free community workout is Saturday, May 4th at 10:00 am and is open to anyone who wants to learn more about Centerville CrossFit. As always, we welcome repeat visitors, and we recommend you RSVP as soon as possible, as our last events have sold out. If you’re interested or have questions, please email admin@centervillecrossfit.com

Wednesday WOD

-Split into two groups – guys and ladies-

 

GUYS

Weighted pull up 1RM

***These should be as strict as possible, however a little kip is allowed if you get “stuck” on your way up.

+

Close grip back floor press – 1RM

***Hands 14″ apart

LADIES

Close grip back floor press – 1RM

***Hands 14″ apart

+

Weighted pull up 1RM

OR

Negatives

(3 seconds to lower) – 5 sets of 5

 

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