5
Jul

New T's

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Rodger
After Rodgers first workout he sported his brand new Centerville CrossFit T-shirt! These American Apparel T's are on sale for $20.00 get them while they last! 

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

 

Wednesday WOD

Double Unders 30 Seconds On with 30 Seconds Rest

8 Rounds, add up total reps for score.

*If you cannot do Double Unders attempts will count.  If you do not want to try them at all then you must do side to side jumps over a parallett bar. If a Parallett bar is too high you may simply do side to side jumps. 

Then…

Run , or Row if you can't run, 1000m

Back Squat for Max Reps Heavy BW

AMRAP 6 minutes

Rest as long as needed then repete the 6 min. AMRAP, keep track of your own time on the second AMRAP.

*your score is how many back Squats you did.

mWOD

Hip Mobility

CompetitorAdvanced • Intermediate • Foundational

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