5
Nov

Tuesday 11/5

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Amber Hudson competed in a throwdown at CrossFit SEO over the weekend and took home 3rd place! Congratulations!

 

Guest Days

Centerville CrossFit will be hosting guest days November 5-7th.

What are Guest Days?

Guest Days are a time when anyone can come in and try 1 free class. We will only be taking 5 people each class.

Tuesday 6am, Noon, 4:30pm, 5:30pm, 6:30pm

Wednesday 5am, 6am, 9:30am, Noon, 4:30pm, 5:30pm, 6:30pm

Thursday: 6am, Noon, 4:30pm, 5:30pm & 6:30pm

Steps to Sign up for Guest Days

1. Pick a Class

2. Email admin@centervillecrossfit.com to reserve your spot. 1st come 1st serve.

3. Show up about 10-15 min early to fill out paper work.

Tuesday 11/5

Every 3 min for 4 rounds:

A. Wtd dip @30X1 3-4 reps

+

EMOM for 20 min

odd – 7 hspu

even – dead hang to inverted on rings

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GH raises @20X1; 6-8×5, rest 1 min

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