In honor of our guests last night (Thanks again for visiting, Bill and Hayley!) and because pumpkin and pancakes definitely go together.

Most things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s waiting for you in the gym – all you have to do to begin is to say you want in by signing up.  Do it by Monday!

[vimeo http://vimeo.com/31158841]

 

9am with Liz:

SELF-MYOFASCIAL RELEASE: Anywhere you’re sore for 10 minutes.
DYNAMIC WARM-UP: Short Loop Run.
METABOLIC CONDITIONING:

With a partner, complete the following for time:

Row 1k
Push Press (135/95), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps

Only one person may be working at a time. Only one barbell may be shared between partners. Anyone doing this workout as rx’d may opt to do the workout without a partner.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, until 10 past.
MOBILITY: Band Overhead, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Short Loop Run
SKILLS: Push Press and Bar-Facing Burpee
METABOLIC CONDITIONING:

With a partner, complete the following for time:

Run Short Loop
Push Press (65/45), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps
Run Short Loop

11am CrossFit Endurance with Liz: (remember, you’ll be on the ergs!)

4-6 6x500m, rest 2:00 mins, hold 3-5 secs

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