Friday, 12/16/11

Please remember that the noon is cancelled this Friday!  Also, the On Ramp on Saturday is cancelled.

Please be sure to check out our Holiday schedule – plan to train through your Holidays!  It can be done!

Remember that if you are a member of CFCC and you’d like to gift a month of membership, it’s just $75!  This offer is good until the end of December!  Let us know if you’d like to take advantage of it!

Shoulder Savers (part 1 in a 3 part series) by Eric Cressey – a man who knows a LOT about shoulders.  If you want to keep your shoulders safe – learn to know your the muscles moving your shoulder blades (scapulae) very well!

Socks. If you're gonna deadlift and you're not gonna wear sweats... you need them!

“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” -Bruce Lee

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute on each side. 90/90, 1 minute on each side. Gastroc/Soleus Stretch, 1 minute on each side. Rack Stretch, 1 minute on each side. Band Overhead, 1 minute on each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Row 250m, if you are waiting for an erg. Work on hand balancing.
STRENGTH: Press, up to a peak of 5.
METABOLIC CONDITIONING: 3 rounds for time of: 250m Row, Short Loop Run.

To be done in heats when there are more than 5 people in a class. Bring your own timers just in case you need to keep track for yourself! If you did not attend Thursday you may also opt to complete 30 Double Unders in lieu of the Short Loop Run.

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