Friday, 5/20/11

You showed up some major intensity on Thursday, friends.  Well done.

We’ll be doing some work in the basement during the 430pm until maybe about 730p.  This is so hopefully we won’t have much, if anything to do over the really beautiful weekend ahead of us.  If anyone wants to help you are welcome to join and I would of course appreciate it! Text me (Erin): 609 760 2173.

The CFCC BCCC v. 2.0 ends on Saturday morning but some of our members are getting weighed in/measured/photographed tomorrow morning!  Congrats to everyone who stuck with the program – and for those of you who missed out… don’t fret.  We’ll have more inspiration for a leaner or simply healthier you coming your way!

Did you see that Josh got a muscle-up?!

Attention to Detail from Lisbeth.



Self Myofascial Release: Lax Ball to Shoulder Blades while mobilizing arm through multiple angles, 2 minutes each side.

Mobility WOD: Band-Assisted Wrist Stretch, 2 minutes. Band Assisted Front Squat Rack Stretch, 2 minutes.

Dynamic Warm-up:  15 of each: Arm Swings (forward, back, out, up and down), Adductor Mobs, Heel Pressdowns, Spiderman-to-Squat-to-Stand, Kettlebell Sumo Deadlifts


POWER: Squat Clean, up to a peak of 1 in 15 minutes.  Any new folks will begin with 5 minutes of goblet squatting and if cleared, will move on to 10 minutes of front squatting.

METCON: AMRAP 7 minutes of: Squat Cleans (155/105), Muscle-ups 4 reps – if no muscle-ups, 8 strict pullups.

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