25
Jul

Tape Tuesday

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Stacy
The hot and humid weather has made doing pull ups quite the challenge.  As you can tell Stacy is so excited to be taping up her hands.  

New Programs to Centerville CrossFit

Individual Programing

    Everyone is unique, from their goals, to their strengths and weaknesses, to their current state and desire to improve. The path to optimal health and fitness is one that includes a program design specifically tailored to the individual athlete and can address each of these areas as needed. In order to break through personal plateaus or address individual weaknesses, it is necessary to take into account the individual’s needs, their training ‘personality’, and any other concerns unique to them.

    The training program we will be offering includes not only an individualized program based on your goals but also nutrition counseling, lifestyle advice, and hands on coaching to ensure progress is being made and you are happy with the results and direction. Anyone who is interested in improving their overall health and fitness can benefit from this program – from future Games' competitors to our newest Elements graduates. There is always room to improve; all that is necessary is the desire.

Contact Becky for Details

Phone 937-623-2218

Email: rebecca.balik@gmail.com

 

Power Lifting Program

    We at Centerville CrossFit have great news! National Level Powerlifter and former member of Westside Barbell, Marcus Mucheck, has agreed to provide strength programming right in our own gym. There are 4, 8, and 12 week options available, with a fun little surprise at the end of the 12 weeks. 

The first meeting will be July 30th or 31st, depending on your personal preference

    There must be at least 15 people signed up for the  program, so if this sounds like something you would be interested make sure to sign up and choose the date that works best for you! There will be an additional fee for this program.

If you want further information contact Casey Strope at caseystrope@gmail.com

 

Tuesday WOD

Thrusters 3×3 (15 min. limit)

Then…

30 sec. Thrusters ~65%1 RM

30 sec. Rest

30 sec. Burpees

30 sec. Rest

30 sec. HSPU

30 sec. rest

30 sec. Pull ups

30 sec. rest

3 Rounds

*Record total number of reps for your score.

mWOD

Hip Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

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