Tomorrow (Saturday) we’re headed up to York, PA for CFCC’s very first representation at an official Olympic Weightlifting meet. If you want in on the fun, get in touch with us ASAP.
Also, save the date – THIS SUNDAY is the finals of the CrossFit Games and we’re gonna be watching it together LIVE in the gym! Carve out a little time on Sunday and come over! Specific times for viewing will be posted soon.
SELF-MYOFASCIAL RELEASE: Foam Roll Hips and T-Spine, 5 minutes.
MOBILITY: Wall-Assisted 90/90, 2 minutes each side.
DYNAMIC WARM-UP: 3 rounds of: 5 Bird-dogs on each leg, 5 Prisoner Lunges on each leg, 5 Adductor Mobilizations on each leg, and 5 Walking Spiderman Steps with Overhead Reach.
STRENGTH: Back Squat, peak of 2.
METABOLIC CONDITIONING: Tabata Weighted Planks (45/25), you get a point for every time you break. Lower points = diesel endurance.