Before and After

By: 321go 2 Comments

It's alwasy fun to watch our athletes go all out and then to see the aftermath. Way to push it to the limit guys!

DON'T FORGET……..Community WorkoutJuly 9th 11:00am.  We have pushed it back a week due to the Holiday Weekend. Community workouts are open to everyone and a great way to find out what CrossFit is all about!  If you are a current client, be sure to bring a friend with you to the workout.

How to sign up: Email Mitch at mlyons@centervillecrossfit.com  If you are a current client include your friend's name & email address

Thursday WOD

Strict Press

5 reps @ 55% 1 RM

5 Reps @ 65% 1 RM

Max Reps @ 75% 1 RM, Record this number.



7 Burpees

7 Ring Dips

7 Pull ups

7 • 6 • 5  Rounds


Shoulder Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities


  1. Dougger says:

    Another CCF picture where I look ANGRY!!! muwhahaha.

  2. Dougger i thought you were smiling. Good thing i’m not in the picture because i was already at the after in the before.

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