Monday, 11/12/12

RUNNING, with Ave, 7am.

ROWING, with Ave, 530pm.

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

FOUNDATIONS, with Sammy, 630pm.

ADVANCED OLY with Jim, 730-930pm.

GYMNASTICS with Sammy, 730pm.

CROGA with Tim, 830pm.

 “To exercise at or near capacity is the best way I know of reaching a true introspective state.  If you do it right, it can open all kinds of inner doors.” – Al Oerter

WELCOME TO PEAK WEEK!

if you don’t know what Peak Week is, there’s a little more info on our Programming here.

SELF MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed, 5 minutes.

DYNAMIC WARM-UP: Practice and set up for each movement below, should take anywhere from 5-10 minutes.

METABOLIC CONDITIONING: 

From CF OTG’s Competition this weekend (CFCCers are competing!)

10 minute AMRAP – EVENT 1

5 Thrusters (95/65)

5 Pull-ups (Chest to Bar/Chin over Bar)

5 Box Jumps (24/20)

+10 minutes of rest.

For time, with a 10 minute time limit – EVENT 2

1k Run

1k Row

EVENT 1: Record rounds.

EVENT 2: Record time to complete.

*We will run in heats where we need to!

The 1k Run Route.

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