Friday, 9/7/12

HYBRID/ADVANCED OLY with Jim, 530-730pm.

Just a reminder that our website, though it is looking pretty normal now, will probably look a little less than “normal” over the next few days. Our email and the website should continue to be legible, accurate, and present – it’ll just be under construction while live for a little bit longer. Thanks for your continued patience!

Shana, one of CFCC’s most seasoned members tags new-to-CFCC Keith during the running and double under workout last Sunday. Teamwork and collaboration is not only a big part of life, it’s a big part of pushing yourself to get better. CFCC is a place where you should be able to consider everyone here a part of YOUR team – that means telling them to keep going even when it’s hard and everyone else is done but it also means reminding everyone that there is no such thing as “perfect” in CrossFit – there is only “better”. Whether you’ve been here a little while or for practically forever we hope you’ll always feel that you can lean on each other in the middle of a workout and as it happens, outside of it too.

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

DYNAMIC WARM-UP: 1 minute with each: Spiderman Stretch, Jimmy Buffetts (don’t forget, these should be done in a FULL lunged position), Lunged Windmills.

SKILL WORK: Ring Support, Ring Dip.

STRENGTH: Back Squat, up to a peak set of 3.


For time:

800m Run

20 Ring Dips

30 American Kettlebell Swings (2/1.5)

20 Ring Dips

800m Run


2 Responses to “Friday, 9/7/12”
  1. tp says:

    love that ryan gosling meme.. hilarious.

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