Nicole is one of our many new CrossFitters that has embodied hard work and dedication. Though only doing CrossFit for a short time, she carries herself and performes like a veteran. As a bonus for us, she never hesitates to share her new knowledge with, and encourage others. Thanks for who you are Nicole.
Mon, Dec 31st, 6:00am and 12:00 only
Tues. Jan 1st CLOSED TO CLASSES, but I'll be in at 9:00-10:00am for an open Gym, feel free to join me - Mike
Wed, Jan 2nd Resumes Normal Hours
Make this Year better than the last. Kill the Beast!
The Whole 30 will be only one option of our January "Slay Your Dragon" Challenge. More information and sign ups will be at the gym.
A. Lifting Segment (10 minutes)
Work up to the max weight you can maintain for all rounds of the coming WOD
Max weight possible with great form. This is a technique session with high heart rate so don't rush the lifts.
Squat Clean to Thruster
Power Clean to Hang Clean
8 Mountain Climbers (L+R=1)
Lower weight for snatch 20 lbs (10lbs each end, then add it back during the rest for the next round)
Snatch Grip Deadlift lower to ground Power Snatch
8 Donkee Kicks (wall or box preferable)
Rest 1 minute
15 • 13 • 10 • 8 Rounds
At Centerville Crossfit
Let's take a strong representation from CFT!
Sign-up at the gym (this does NOT register you) so we know who's going. You must regiser on-line at CLICK HERE TO REGISTER