Wednesday 1/8

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Start the new year off right with a Whole Life Challenge!  Register now using this linkand receive all of these benefits for the next 8 weeks:

– comprehensive diet and lifestyle tracking via our gym’s website

– benchmark workout and measurements taken at the start and finish

– special events

– mini challenges and workouts

– daily blog advice to help you stay on track

Registration for the Whole Life Challenge closes on January 11, 2014. If you’ve already registered as a member of Centerville Crossfit, the next step is to create or join a team. A team is a sub-group inside of our affiliate group that allows you to join together with the people who will hold you most accountable during this challenge. Your team can be made up of anyone – friends, family, members and non-members of Centerville Crossfit. We really encourage you to invite friends and family to tackle this challenge with you; you should have a window on your personal page from which to send out a link and invitation email to join a team inside of our group, so pass it on to anyone you can think of!

Haven’t registered yet? What are you waiting for???


Guest Days

Centerville CrossFit will be hosting guest days January 7-9th.

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.

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.


Wednesday 1/8

Every 4 min for 4 rounds:

A. Wtd dips @21X1; 3.3; rest 20 sec in btw triples


Every min for 10 rounds:

B. PCx1 + Push press 2 reps; build per set


For time:

15 power cleans @85%/90% of B

15 push press @85%/90% of B



p1 – AD 30 sec hard

p2-p5 – rests

partners rotate for 3 rounds thru



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