Monday, 11/8/12

Coming up on THIS SATURDAY: Total fitness includes body, mind and spirit. Your thoughts can either contribute to your health, well-being and success, or contribute to your frustration, stress and dissatisfaction. Proper “thinking push-ups” can create neuro pathways that can build new thought “muscles” to bypass old and unhelpful ones. When the right thoughts are at work, our minds have the capacity to support us in our life’s goals and create a life that is truly extraordinary. What thought muscles would you rather be strengthening – the ones that build your body, mind, relationships, and career or the same old ones that have been getting you nowhere? Physical push-ups transform your body, but well-targeted mental push-ups can transform your life. Come and learn all about them with our very own Annie Stone on Saturday, October 13th!

Sign up for the CROSSFIT TOTAL (under “Seminars”) as soon as you can!  Spots are going quickly!  If you’re not sure what the CrossFit Total is… check out this video – and DON’T FORGET – EVEN IF YOU’RE NOT LIFTING YOU SHOULD BE THERE… we’ll be in COSTUME and EATING good food after all the work is done!

ENDURANCE (Running) 7am, with Ave – also, remember, this WEDNESDAY at 730-9pm, we’ll be running the LAST evening in a five-week series of Comprehensive Running Classes as part of our “Reinvent Your Run” series. Sign up today!

ENDURANCE (Rowing) 530pm, with Ave

HYBRID/ADVANCED OLY with Jim at 530pm.

ADVANCED OLY with Jim at 730pm.

FOUNDATIONS with Sammy, at 630pm.

GYMNASTICS with Sammy, at 730pm.

Interestingly, the basement of the old CFCC as it stands now :)

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Hip Flexors and Quads, 2 minutes each side.

MOVEMENT PREP: THE BIG HIP WARM-UP: Take 30ft. and complete as pass of the following: 2 High Knee Passes, 2 Butt Kick Passes, 1 90/90 to Chest Pulls, 1 Toy Soldier, 1 Over the Fence/Under the Fence, 1 Duck Walk Pass, 1 Inchworm Pass, 2 High Skip Passes

STRENGTH: Every other minute on the minute, for 16 minutes: Back Squat, 3 reps.  Start at 50%, and move up in 10% increments until your movements begin to slow down – then try moving in 5% increments instead.  DO NOT GO ABOVE 85%.


With a partner, AMRAP in 5 minutes: 30ft. Side (Tire) Sled Drag (45lbs. for all).

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