Yes, people finished.
WHAT IS KALSU? Is happening this Sunday at 1p – right before the CFCC PCDCCBC (which obviously you are all coming to). Wanna keep him company during what is, quite possibly, the worst CrossFit workout EVER? Show up on Sunday. If you have no idea what this is about – you need to hang out […]
GYMNASTICS, with Danny, at 6am, 530pm and 630pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. SQUATTING ONLY, with Danny, at 430pm. Hey, friends! Don’t forget to sign up for the CrossFit Total on Mindbody under “Seminars” – if you’re not sure you’d like to participate, at least come spectate! It’s a GREAT time. Also, take […]
The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym! The 330pm, 430pm, and 530pm sessions are still on! Thoughts on the CrossFit Games from 13th Place. Some thoughts on training with barbells from a man who’s made history doing so. […]
Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself! SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes. MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each […]
Tomorrow’s workout is… A SURPRISE! Don’t forget – there’s Mobility with Tim at 730pm tomorrow. :) After the workout – you may need it! There is no CrossFit Endurance tomorrow evening because Liz is giving a presentation for her degree – GO, LIZ!
Prediction: you will probably make a face like this tomorrow. GO IAN. METCON: 3/4 kalsu: With 5 burpees at the start of each minute, perform 75 thrusters for time. (135/95)
A. SKILL WORK The Front Plank B. METABOLIC CONDITIONING “Kalsu” At the beginning of every minute perform 5 burpees. For the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you […]