Friday, 7/15/11

If you want to help paint the basement we’ll be here from 4-7pm tomorrow getting that done!  Sign up on the Calendar to help out!  Thanks, everyone!

The next Nutrition Seminar is Wednesday of next week at 730pm.  Mark your calendars!

YOU ARE INVITED… not just to Sammy’s birthday this Saturday but ALSO to a MOCK OLYMPIC LIFTING meet to help your fellow CFCCers out who are planning to compete on July 30th.  We’ll be performing the lifts… you sit and act like hecklers, cheerleaders, and judges.  This will be next Saturday, July 23rd, from 2-330pm.  We need you to make us better!  Please sign up on the calendar to attend and see us in our fancy singlets!

Nothing like a nooner... and the women of CFCC.

MOBILITY: Lax Ball to Hip Flexors, 2 minutes.  Lax Ball to Glutes, 2 minutes.

DYNAMIC WARM-UP: 2 rounds of 30ft. of each: Spiderman to Stand, Inchworm, Prisoner Lunge, Cossack Squat, Duck Walk

STRENGTH: Back Squat, peak of 5.

METABOLIC CONDITIONING: 3 rounds for total max reps, 1 minute at each station: Back Squat (Bodyweight as rx’d or 75% of Peak Set), Handstand Push-ups (Push-ups subbed if no HSPU, Toes to Bar (or rings), Rest 1 minute.

Because of our missing pull-up bar (remedied soon) we’ll be using 5 total stations for this metcon… which comes in handy since we have five racks. We’ll be able to run people through 5 at a time but be prepared to change your weights and stay focused on the order of operations.

 

Comments
2 Responses to “Friday, 7/15/11”
  1. Rachel says:

    Wish I could help….will be at work :(

  2. KD says:

    The ladies are looking GOOD!

Leave A Comment

Current day month ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design