Tuesday 10/29

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Friday Night Lights!

This Friday (November 1st)  is our Friday Night Lights workout at 6:00 pm. We will have no 4:30 class that day, but all other classes will run on a normal schedule. FNL is open to everyone from any class, and we welcome you to join us in participating in a surprise WOD whose format will mimic that of the CrossFit Games Open.

Donny Shankle and Holley Mangold Weightlifting Seminar

This Saturday Centerville CrossFit will be hosting a 4 hour Weightlifting Seminar.  These two are some of the nations best Olympic Weightlifters.

This seminar will start at 12 (noon) and end at 4pm.

The seminar will cost $100 (cash only).

Email admin@centervillecrossfit.com to reserve your spot.

Tuesday 10/29

Every 3 min for 4 rounds:

A. Wtd dip @30X1 4-5 reps


EMOM for 18 min

odd – 4 Strict Pull ups + 4 ring dips

even – 40m shuttle sprint


GH raises @20X1 8-10×4, rest 1 min





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