By: 321go 2 Comments

Nov 11 2010 from Mitch Lyons on Vimeo.

You guys remember last Friday…for those of you who signed up be there at 4:30 for another Strongman!!!

Tomorrow 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!  We will have a booth there for all of us to meet at and hang out afterwards.

Friday WOD

Back Squats 5-5-5-5-5,  You will have a 20 min. time limit then…

2 Power Cleans

4 Choppers

AMRAP in 2 minutes with a 1 min. rest between rounds

4 rounds

Hip/ Wrist Mobility

Advanced • Intermediate • Foundational

Scale to capabilities



  1. Hey Mitch, I don’t know how else to say it but good catch yesterday. You saw me stuggling ( which happens very often) and you quickly modified my workout. Then you pushed me further than I thought or felt I could go. I’m pretty sure you (Trainers) hear this alot but Thanks!

  2. Not a problem Eben! thats what I’m there for!

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