Monday, 7/16/12

CROSSFIT ENDURANCE’s new program at CFCC begins tomorrow morning at 630am!  For more details on the programming, check out this post!  If you HAVEN’T ever been to a Running Class with Liz at CFCC, you REALLY don’t know what you’re missing – it’s incredibly useful stuff!

Let’s be honest, the only time you look as happy as Dalton and Thai do in this picture WHILE running is… when I’m pointing a camera at you on your FIRST round :) To work efficiently while running – check out Liz’s CrossFit Endurance classes every Monday and Wednesday at 630am for the rest of the Fall! The weather’s going to be PERFECT!

CFE (Running) with Liz, 630-7am.

HYBRID OLY with Jim from 7-9am, with Sammy from 530-730pm.

CROGA with Tim 1-145pm.

FOUNDATIONS with Erin at 630pm.

ADVANCED OLY with Jim 9-11am, and 730-930pm.

GYMNASTICS with Sammy at 730pm.

Think running (or multi-modal endurance) isn’t relevant to CrossFit (or life, for that matter?) check this video from the CrossFit Games 2012 out:



MOBILITY FOR THE POSITION: Lax Ball Lower Legs, 5 minutes.

DYNAMIC WARM-UP: 15 Leg Swings Each Side, 15 Hip Swings Each Side, 5 Over the Fence, Under the Fence Steps Each Side. 5 Jump Squats.

POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.

STRENGTH: Front Squat, up to peak set of 1.  Begin with 5 reps at about half of your tested max.

FOR TIME: 30 Double Unders, 30 Single Leg Squats (TOTAL = 15 on each leg), 20 Double Unders, 20 Single Leg Squats, 10 Double Unders, 10 Single Leg Squats.

If no Double Unders the scaled rep scheme is 100/75/50 Singles and instead of Single Leg Squats, sub Dynamic Lunges (step out, and then – with the weight in the heel, drive through the front leg to come back to where you where standing) in the same rep scheme.

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