5
Feb

Wednesday 2/5

By: 321go Leave a Comment

This Friday is our Friday Night Lights workout at 6:00 pm. We will have no 5:30 or 6:30 class that day, but all other classes will run on a normal schedule (including 4:30pm). 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.

Guest Days

Centerville CrossFit will be hosting guest days Feb 4th-6th.

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.

Wednesday 2/5

A. Wtd Pullup (record bwt) – build to a max in 10min – if can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar

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5 rounds for time:

7 HSPU

14 pistols

21 double unders

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In 10min, build to 8RMs in both movements:

DB External Rotation @3010

DB Powell Raise @3010

 

 

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